Category: Online Therapy

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When You’re the One Everyone Leans On: The Mental Health Cost of Always Being the Helper

When You're the One Everyone Leans On: The Mental Health Cost of Always Being the Helper

Introduction

For a long time, I believed being “the strong one” was something to be proud of. I was the person who stayed calm in hard moments, showed up when others were struggling, and kept going even when I was exhausted. That role became even more defined when I became a caregiver to both my grandmother as she became ill and could no longer care for herself. There wasn’t space to fall apart—there were appointments to manage, decisions to make, and people depending on me to hold everything together.

On the surface, that kind of reliability looks admirable and is often rewarded. However, over time, I began to understand that constantly being the helper can come with a quiet emotional cost. When your identity becomes tied to being dependable, compassionate, and capable under pressure, it becomes very easy to ignore your own needs until you are running on empty.

What makes this especially difficult is that emotional depletion rarely arrives all at once. It builds slowly. It can look like irritability, numbness, trouble sleeping, reduced patience, loss of motivation, or a feeling that you have nothing left to give. Research on burnout and related mental health strain in caregiving and healthcare settings shows that emotional exhaustion is not simply about being busy. It is often tied to chronic stress, limited recovery, and the pressure of caring for others without enough support. That reality matters not only for professionals in helping fields but also to anyone who has become the emotional anchor in their family, workplace, or community. The experience of caring for others is meaningful, but it is also heavy in ways that are often underestimated.

There is a powerful but dangerous story many helpers tell themselves, that caring for others’ well-being means carrying as much as possible for as long as possible. I learned this firsthand while caring for family members I love deeply. When someone you care about is unwell, stepping in doesn’t feel like a choice. It feels like the only option. You become the organizer, the emotional support system, the advocate, and sometimes the person who absorbs everyone else’s fear so they don’t have to. In reality, human beings are not built to absorb stress indefinitely. The more we normalize over-functioning, the more likely we are to dismiss the warning signs that our mental health is slipping. Burnout literature consistently links prolonged emotional strain with poorer well-being, and reviews in nursing and mental healthcare settings have found clear relationships between burnout and depression, along with broader declines in quality of life and functioning.

What makes this pattern especially hard to break is that it is often rewarded. The dependable person is praised for staying late, taking on more, answering one more call, fixing one more problem, and never appearing shaken. Nonetheless, being needed is not the same thing as being well. Eventually, the same qualities that make someone compassionate can leave them vulnerable to compassion fatigue, secondary traumatic stress, and emotional burnout if they are not balanced with rest, boundaries, and meaningful support. Studies also suggest that helpers do better when coping is not treated as a private weakness to manage alone, but as something supported by both personal habits and healthier workplaces.

When Caring Starts to Feel Heavy

Helping others can be deeply meaningful. It can give life purpose, strengthen relationships, and remind us that compassion matters. However, there is an important difference between caring and carrying. Caring allows for empathy, presence, and healthy connection. Carrying happens when someone begins to absorb everyone else’s fear, pain, and expectations without making room for their own humanity. That is often where mental health begins to erode.

Many people who fall into this pattern do not recognize it right away because they are still functioning. They are still working, still answering messages, still solving problems. But internally, they may be running on guilt, adrenaline, and obligation instead of genuine emotional capacity. Research in helping professions has shown that burnout is shaped by workplace and psychosocial factors, not just individual weakness, and that chronic emotional strain can have real consequences for mood, energy, and resilience. The person who seems the most capable from the outside may actually be the one most in need of support. As someone who has spent the last decade in veterinary medicine, I have seen the reality of this every single day.

The Warning Signs We Miss in Ourselves

One of the cruelest parts of burnout is that it often changes the way people see themselves before they realize what is happening. Instead of thinking, “I need help,” they think, “I should be handling this better.” Instead of recognizing exhaustion, they label themselves impatient, ungrateful, or less compassionate than they used to be. That self-judgment can intensify distress and make it even harder to step back.

One of the hardest realizations for me was recognizing that I didn’t feel like myself anymore. I was still showing up, still doing what needed to be done, but I felt disconnected, exhausted, and at times emotionally numb. Instead of recognizing those as warning signs, I questioned whether I was simply not handling things well enough.

The warning signs are often ordinary enough to dismiss at first: poor sleep, difficulty concentrating, emotional numbness, dread before everyday responsibilities, or withdrawing from things that once felt grounding. The National Institute of Mental Health notes that persistent changes in sleep, mood, concentration, energy, and interest in usual activities can be signs that someone needs extra support. In parallel, systematic reviews on healthcare workers have found that burnout is associated with emotional exhaustion and related mental health difficulties, while depression and burnout frequently overlap in meaningful ways. Recognizing those signs early matters because struggling silently does not make someone stronger; it only makes recovery harder.

What Actually Helps the Helper

Recovery does not begin with becoming less caring. It begins with widening the circle of care to include yourself. That can mean setting boundaries without apology, asking for practical help sooner, taking physical recovery seriously, seeking therapy, reconnecting with supportive relationships, or simply admitting that constant strength is unsustainable. Reviews of coping strategies in healthcare workers have found that social and emotional support, physical activity, self-care, and clearer boundaries are among those associated with lower burnout.

Recovery, for me, did not start with doing less for others. It started with acknowledging that I could not continue pouring from an empty place. That meant allowing myself to rest without guilt, setting small but meaningful boundaries, and accepting support where I could, even when it felt uncomfortable.

Just as important, the burden cannot be placed entirely on the individual. Telling overwhelmed people to practice better self-care while leaving them in unhealthy systems is not a real solution. Evidence reviews of workplace interventions suggest that organizational changes can improve well-being, resilience, and engagement while reducing burnout. Other review findings suggest self-compassion interventions may help reduce secondary traumatic stress in healthcare workers. In other words, helpers need both internal permission to be human and external conditions that make well-being possible. Healing is more realistic when it is supported, not merely advised.

Conclusion

I no longer think strength means being unaffected. I think real strength is honesty. It is recognizing when the role of “the one who holds everything together” has started to come at too high a cost. Inner strength is understanding that compassion should not require self-erasure. The people who care for others most deeply are still people themselves, with limits, needs, grief, and emotional thresholds that deserve respect.

If there is one truth I have come to believe, it is that the helper also needs help and support. Not because they have failed, but because they are human. Protecting your mental health does not make you less generous, less resilient, or less dependable. It makes it possible to keep showing up in a way that is sustainable, honest, and whole.

I chose to write about this topic because it feels deeply personal and widely relevant. Many people are taught to take pride in being the dependable one, especially in families, workplaces, and caregiving roles. I wanted to explore the emotional toll that can come with constantly supporting others while neglecting yourself. This subject matters to me because it speaks to the quiet, often invisible side of mental health, i.e., the exhaustion that can hide behind competence, compassion, and responsibility. I also wanted to write about something that could help readers feel seen, especially those who are struggling but still functioning well enough that no one notices.

References

Chen, C., & Meier, S. T. (2021). Burnout and depression in nurses: A systematic review and meta-analysis. International Journal of Nursing Studies, 124, 104099. https://doi.org/10.1016/j.ijnurstu.2021.104099

Johnson, J., Hall, L. H., Berzins, K., Baker, J., Melling, K., & Thompson, C. (2018). Mental healthcare staff well-being and burnout: A narrative review of trends, causes, implications, and recommendations for future interventions. International Journal of Mental Health Nursing, 27(1), 20–32. https://doi.org/10.1111/inm.12416

Maresca, G., Corallo, F., Catanese, G., Formica, C., & Lo Buono, V. (2022). Coping strategies of healthcare professionals with burnout syndrome: A systematic review. Medicina, 58(2), 327. https://doi.org/10.3390/medicina58020327

Rushforth, A., Durk, M., Rothwell-Blake, G. A. A., Kirkman, A., Ng, F., & Kotera, Y. (2023). Self-compassion interventions to target secondary traumatic stress in healthcare workers: A systematic review. International Journal of Environmental Research and Public Health, 20(12), 6109. https://doi.org/10.3390/ijerph20126109

Cohen, C., Pignata, S., Bezak, E., Tie, M., & Childs, J. (2023). Workplace interventions to improve well-being and reduce burnout for nurses, physicians and allied healthcare professionals: A systematic review. BMJ Open, 13(6), e071203. https://doi.org/10.1136/bmjopen-2022-071203

Author Bio

Kelly Love is an operations leader with academic training in psychology and extensive experience working in high-pressure care environments. Her writing focuses on the intersection of mental health, resilience, compassion, and the human experience behind professional responsibility. She is especially interested in stories that make complex emotional realities feel seen, understood, and less isolating.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Loneliness Epidemic: Why People Feel More Alone Than Ever

Introduction

The Paradox of Digital Connection

Let’s face it! We are in the digital age, witnessing the advent of the age of automation. We have rendered physical barriers almost obsolete, and our tools and methods are at the epitome of efficiency. Every day, you find yourself scrolling through countless posts. People are laughing, traveling, celebrating, and truly living. Despite being constantly connected, a subtle feeling begins to emerge:

“Why do I still feel so alone?”

This feeling is no longer uncommon. It’s becoming a standard experience.

We are in the most digitally connected age in human history, yet we are witnessing a significant increase in loneliness, social isolation, and emotional disconnection. Psychological studies increasingly indicate that modern loneliness stems not from a shortage of people but from a deficiency in meaningful connections. Grasping this change is essential because loneliness transcends mere emotion.

It is biological, neurological, and fundamentally human.

What Loneliness Really Does to the Human Brain and Body

The Biology of Social Connection

Human beings are inherently designed for connection. From an evolutionary standpoint, being part of a group was crucial for survival. Consequently, the brain perceives social connection as an essential requirement rather than a mere luxury.

When we experience a sense of connection:

  • Oxytocin (the bonding hormone) rises
  • Dopamine (associated with the reward system) becomes stabilized
  • Stress levels are kept in check

The Physiology of Social Isolation

When loneliness persists over time, the body responds as though it is facing a threat. Studies indicate that extended periods of social isolation can result in:

  • Heightened cortisol levels (the stress hormone)
  • Disturbed sleep patterns
  • A compromised immune system
  • Increased inflammation

In straightforward terms: the body perceives loneliness as a form of danger.

The Psychology of Emotional Disconnection

Loneliness isn’t always about being alone. It’s about not feeling met.

You can be in a room full of people, replying to messages, showing up every day, and still feel a quiet disconnect underneath it all. That usually comes from three things: 

  • Feeling misunderstood
  • Lacking emotional safety
  • Not having spaces for real deep conversations

When those are missing, your brain registers a social imbalance. You’re physically present, but emotionally unanchored.

That’s what creates the gap between presence and connection.

Over time, that gap grows into a feeling of being unseen, not because people aren’t around you, but because they’re not reaching you where it actually matters.

Why Modern Life Is Increasing Loneliness

The Rise of Shallow Digital Engagement

Social media has transformed our methods of connection. Rather than fostering depth, we frequently encounter:

  • Swift responses in place of genuine dialogues
  • Exposure rather than openness
  • Juxtaposition instead of true connection

This phenomenon leads to what psychologists refer to as “perceived social isolation”, the sensation of disconnection despite ongoing interactions. Surface-level connection.

The Hidden Cost of Digital Burnout

Consistent online interaction results in emotional fatigue. The brain is perpetually engaged in processing:

  • Data
  • Social indicators
  • Emotional signals

As time progresses, this culminates in cognitive overload, diminishing our capacity to participate meaningfully in genuine relationships.

Urban Life and Emotional Distance

Contemporary ways of living emphasize:

  • Self-sufficiency
  • Work efficiency
  • Movement

However, these priorities frequently lead to a decline in community bonds.

Individuals relocate to different cities, switch careers, and forfeit enduring social networks, leading to disjointed connections.

The Mental Health Impact of Loneliness

Loneliness is closely associated with:

  • Anxiety
  • Depression
  • Reduced cognitive function

Neuroscientific research indicates that social pain engages the same brain regions as physical pain. This explains why loneliness can be profoundly intense, even overwhelming. Over an extended period, persistent loneliness may also impact:

  • Self-esteem
  • Motivation
  • Emotional regulation

It creates a cognitive loop of Loneliness → Withdrawal → Increased Loneliness.

How We Can Rebuild Meaningful Human Connection

Recovery from loneliness does not hinge on enhancing social engagement. It centers on fostering genuine connections.

Shift From Quantity to Depth

Rather than inquiring, “How many individuals am I linked to?” 

Consider asking, “Who truly comprehends me?”

Even a single significant relationship can greatly alleviate emotional isolation.

Create Spaces for Honest Expression

Connection necessitates vulnerability. This is where structured reflection tools, such as writing, prove to be impactful.

At WHJ Online, therapy enables individuals to:

  • Articulate thoughts without fear of judgment
  • Examine emotional patterns
  • Navigate internal conflicts

Be it reading, writing, or in-session therapy, a safe space for honest expression bridges a connection between internal experiences and external communication.

Understand Yourself Before Connecting With Others

Numerous individuals find it challenging to connect because they lack a comprehensive understanding of their own emotional patterns. A structured psychological assessment can be beneficial.

WHJ’s Cognitive Health Check-Up offers an in-depth evaluation of:

  • Personality traits and mental states
  • Emotional reactions and emotive responses
  • Cognitive inclinations and obsessive compulsions

The resulting self-awareness lays the groundwork for healthier relationships.

A Specialist Perspective

As highlighted by specialists at WHJ Online, 

“Connection commences with awareness. When individuals grasp their emotional patterns, they pave the way for more meaningful and authentic relationships.”

This encapsulates a fundamental therapeutic principle. One cannot forge profound connections externally without achieving clarity internally.

A Simple Framework to Reduce Loneliness

Daily, you must,

  • Minimize aimless scrolling
  • Participate in one purposeful conversation

Weekly, you must,

  • Connect or converse with someone in a significant way
  • Contemplate emotional experiences

Internally, you must,

  • Record thoughts and emotions
  • Recognize emotional triggers

Regularity is more important than intensity.

Conclusion

This series started with mental fatigue. It transitioned into emotional reflection through writing. Here, it culminates in something more profound, i.e., human connection. At the heart of burnout, overthinking, and emotional weariness lies a fundamental truth. We are not designed to navigate life in isolation. Loneliness is not a sign of weakness. It serves as a signal. A signal that something inside us is yearning for understanding, expression, and connection. In a world that perpetually diverts our focus outward, healing often begins by looking inward and then extending our reach outward with purpose.

Follow the Three-Part Series Here

  1. Mental Exhaustion in 2026: Why Everyone Feels Burnt Out (and How to Recover)
  2. The Science of Journaling: How Writing Can Rewire Your Brain
  3. The Loneliness Epidemic: Why People Feel More Alone Than Ever

References

Khammissa, R. A. G., Nemutandani, S., Feller, G., Lemmer, J., & Feller, L. (2022). Burnout phenomenon: Neurophysiological factors, clinical features, and aspects of management. The Journal of International Medical Research, 50(9), 3000605221106428. https://doi.org/10.1177/03000605221106428

Sharma, T., Padala, P. R., & Mehta, J. L. (2021). Loneliness and social isolation: Determinants of cardiovascular outcomes. Current Cardiology Reviews, 17(6), e051121190873. https://doi.org/10.2174/1573403X17666210129101845

Koutsimani, P., Montgomery, A., Masoura, E., & Panagopoulou, E. (2021). Burnout and cognitive performance. International Journal of Environmental Research and Public Health, 18(4), 2145. https://doi.org/10.3390/ijerph18042145

Uncapher, M. R., Lin, L., Rosen, L. D., Kirkorian, H. L., Baron, N. S., Bailey, K., Cantor, J., Strayer, D. L., Parsons, T. D., & Wagner, A. D. (2017). Media multitasking and cognitive, psychological, neural, and learning differences. Pediatrics, 140(2), S62–S66. https://doi.org/10.1542/peds.2016-1758D

World Health Organization. (2026). Stress. https://www.who.int/news-room/questions-and-answers/item/stress

Author Bio

Saptashwa Ganguly is a graduate in media science, a storyteller, and a content strategist with experience in both written and visual communication. Alongside a diverse educational background, he offers a distinctive combination of creativity and clarity in his work across performing arts and digital content creation. Saptashwa focuses on developing engaging, research-based content across various industries, transforming intricate concepts into captivating narratives that educate, connect, and motivate readers.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Science of Journaling: How Writing Can Rewire Your Brain

Introduction

Why People Feel Overloaded: And Why Thinking Isn’t Enough

Have you ever attempted to “think through” a problem, only to find yourself going in circles? You replay conversations. Revisit decisions. Reconstruct scenarios. Yet, instead of gaining clarity, your mind feels even more cluttered.

This is a common experience.

In a world brimming with constant stimulation, many individuals carry unprocessed thoughts and emotions. The brain keeps revisiting them not out of desire, but because it hasn’t fully processed them.

Psychological research indicates that merely thinking about emotions often falls short of resolving them. Without expression, thoughts tend to loop. This is where journaling for mental health proves to be powerful.

Writing accomplishes something that thinking alone cannot. It brings about structure, clarity, and emotional release.

What Happens in the Brain When We Write?

Writing Activates Emotional Processing

When you articulate your thoughts and feelings, two primary systems in the brain start to interact:

  • The limbic system (which governs emotions)
  • The prefrontal cortex (which oversees reasoning and control)

In times of stress, the limbic system tends to become hyperactive. This explains why emotions may seem overpowering or illogical. Engaging in writing activates the prefrontal cortex, enabling the brain to:

  • Structure emotional experiences
  • Lessen emotional intensity
  • Generate meaning from occurrences
  • Develop through neuroplasticity

This mechanism is referred to as emotional regulation.

The Role of Language in Reducing Stress

When you are feeling overwhelmed, your brain is not merely experiencing “stress”. It is undergoing biological activation. The amygdala, which serves as the emotional center of your brain, sends signals indicating that something is amiss. As a result, your heart rate increases, your thoughts become chaotic, and your system transitions into a subtle state of survival mode.

Now, here is where the topic becomes intriguing.

Articulating emotions is not solely an act of expression. It also serves a regulatory function.

In Cognitive-Behavioral Therapy, backed by neuroscience, this well-established phenomenon called affect labeling helps individuals identify and articulate their emotions better, leading to reduced anxiety and emotional distress by activating the prefrontal cortex and calming the amygdala. By consciously identifying your feelings with your psychologist or therapist, such as “I feel anxious,” “I feel overwhelmed,“ or “I feel stuck”, you engage the prefrontal cortex, the brain region associated with reasoning and self-control.

Consequently, this activation leads to a reduction in the activity of the amygdala.

In simpler terms, by naming your feelings, you initiate a calming effect in your brain. This explains why journaling, or engaging in writing therapy, often provides a sense of relief even in the absence of external advice. You are not merely “venting”. You are fundamentally altering your brain chemistry, transitioning from emotional reactivity to cognitive clarity.

Though it may seem like a minor action, neurologically, it represents a significant reset.

The Research Behind Expressive Writing (Inside and Outside Therapy)

A significant body of research in this domain originates from James W. Pennebaker (Jones et al., 2021). His findings revealed that individuals who documented emotionally impactful experiences exhibited enhancements in:

  • Psychological well-being
  • Immune function
  • Stress reduction

Participants who practiced expressive writing for merely 15–20 minutes across multiple days reported quantifiable mental health advantages. 

Additional studies disseminated by organizations such as the National Institutes of Health reinforce the connection between organized emotional expression and diminished cognitive stress.

Why Journaling Can Feel Like Therapy

From Chaos to Structure

Our mind is not disorganized due to any inherent flaw within. It is disorganized because unprocessed thoughts do not manifest as coherent sentences. Instead, they appear as fragments, partially formed concerns, recurring emotions, and incomplete internal dialogues.

When these thoughts remain unaddressed, they continue to cycle endlessly, and journaling serves to disrupt this cycle.

As soon as you begin to write, your brain is compelled to decelerate. It must arrange thoughts, select appropriate words, and construct a coherent narrative. This transition, from disjointed fragments to organized expression, alleviates cognitive overload and fosters clarity. Psychological research consistently indicates that merely contemplating emotions is insufficient for internal resolution. In the absence of expression, thoughts tend to recycle rather than be released.

This is where journaling for mental health proves to be immensely beneficial.

Writing accomplishes what mere thinking cannot. It organizes the disorder, provides your emotions with a space to settle, and establishes a sense of internal order that your mind has been striving to achieve all along.

Distance Creates Perspective

When thoughts remain confined within your mind, they often appear urgent, intertwined, and challenging to confront. Everything merges into a singular experience. You find yourself immersed in the moment. Responding in real time.

However, the instant you transcribe these thoughts, a transformation may occur. Those identical thoughts transition from an internal state to an external one. This shift engenders psychological distance. Rather than being ensnared by the emotion, you can begin to observe it, similar to stepping back and viewing it from an external vantage point.

This process transcends mere sensation. It is a technique employed in structured therapeutic approaches such as Mindfulness-Based Cognitive Therapy and Acceptance and Commitment Therapy. The objective is straightforward. It aims to detach you from your thoughts, enabling you to scrutinize inner judgments, reframe external pressure, and respond with greater intention.

It is within this subtle transition from reacting to observing that clarity emerges.

Journaling as a Tool in Modern Therapy

On platforms such as WHJ Online, structured writing is not merely encouraged. It serves as a guided intervention method.

Written therapy enables individuals to:

  • Process their emotions at a comfortable pace
  • Express themselves without the fear of being judged
  • Revisit their thoughts with enhanced clarity

Dr. Anney Roy highlights:

“Writing provides individuals with a secure environment to face emotions they might not yet be prepared to vocalize. It assists in transforming overwhelming feelings into something comprehensible and manageable. That’s why your homework beyond therapy is important. It is reshaping your mind and saving your life.”

This methodology aligns with contemporary therapeutic models that prioritize self-reflection, (self)awareness, and the gradual processing of emotions.

Understanding Your Mind: When Deeper Insight Helps

At times, persistent patterns of thought and emotion necessitate a more profound comprehension. Instruments in the Cognitive Health Check-Up offer a systematic psychological assessment. This evaluation aids in recognizing:

  • Personality patterns
  • Emotional tendencies
  • Cognitive reactions to stress

When utilized alongside journaling, these tools can greatly enhance self-awareness and emotional management.

How to Start a Therapeutic Journal

One does not have to be a writer to gain advantages from journaling. Begin with simplicity.

1. Emotional Release Writing

  • Express your feelings without restraint
  • There is no need for structure or judgment
  • This practice aids in alleviating emotional tension

2. Reflective Writing

Pose the following questions to yourself:

  • What emotions did I experience today?
  • Why did I feel this way?
  • What prompted this reaction?

This process enhances self-awareness.

3. Pattern Recognition

With time, journaling enables you to identify:

  • Recurrent thoughts
  • Emotional triggers
  • Behavioral patterns

This is where real transformation begins.

Writing Prompts Used in Therapy

Utilize these prompts to direct your writing sessions during self-therapy:

  • Which emotion did I feel most intensely today?
  • What circumstance provoked that emotion?
  • How did I react, and what was the reasoning behind it?
  • What is something I require at this moment that I am failing to recognize?
  • What is a single thought I can reinterpret today?

These prompts encourage deep psychological reflection.

The Biochemistry of Emotional Relief

When emotional stress is managed effectively, the body reacts positively. Potential benefits may encompass:

  • Lowered cortisol (the stress hormone) levels
  • Improved sleep quality and sleep hygiene
  • Enhanced immune function

Studies suggest that expressing emotions diminishes physiological stress reactions, enabling the body to regain equilibrium.

This is why journaling for mental health is not just psychological. It is physiological.

Conclusion

In a world brimming with endless distractions, numerous individuals harbor unexamined thoughts that subtly influence their mental well-being. Journaling provides a unique opportunity, a moment of stillness. It enables the mind to slow down, reflect, and reorganize. It converts disordered thoughts into coherent insights. Often, that is precisely what the mind requires to start the healing process.

Follow the Three-Part Series Here

  1. Mental Exhaustion in 2026: Why Everyone Feels Burnt Out (and How to Recover)
  2. The Science of Journaling: How Writing Can Rewire Your Brain
  3. The Loneliness Epidemic: Why People Feel More Alone Than Ever

References

Abu-Odah H, Su JJ, Wang M, Sheffield D, Molassiotis A. (2023). Systematic review and meta-analysis of the effectiveness of expressive writing disclosure on cancer and palliative care patients’ health-related outcomes. Support Care Cancer. https://doi.org/10.1007/s00520-023-08255-8

Jones, J. K., Evans, J. F., & Barfield, R. C. (2021). The Utility of Verbal Therapy for Pediatric Cancer Patients and Survivors: Expressive Writing, Video Narratives, and Bibliotherapy Exercises. Frontiers in pediatrics, 9, 579003. https://doi.org/10.3389/fped.2021.579003

Litz, B. T., Orsillo, S. M., Kaloupek, D., & Weathers, F. (2000). Emotional processing in posttraumatic stress disorder. Journal of Abnormal Psychology, 109(1), 26–39. https://doi.org/10.1037//0021-843x.109.1.26

Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: a review of current literature. American journal of public health, 100(2), 254–263. https://doi.org/10.2105/AJPH.2008.156497

Wang, H. Y., Li, L. Z., Chang, Y., Pang, X. M., & Zhang, B. W. (2024). Impaired implicit emotion regulation in patients with panic disorder: An event-related potential study on affect labeling. World Journal of Psychiatry, 14(2), 234–244. https://doi.org/10.5498/wjp.v14.i2.234

WHJ Cognitive Health Check-Up (MMPI-2)

Author Bio

Saptashwa Ganguly is a graduate in media science, a storyteller, and a content strategist with experience in both written and visual communication. Alongside a diverse educational background, he offers a distinctive combination of creativity and clarity in his work across performing arts and digital content creation. Saptashwa focuses on developing engaging, research-based content across various industries, transforming intricate concepts into captivating narratives that educate, connect, and motivate readers.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

Posted on by — Leave a comment

Mental Exhaustion in 2026: Why Everyone Feels Burnt Out (and How to Recover)

Introduction

The Silent Epidemic of Mental Exhaustion

Let’s begin with a scenario. You wake up feeling drained, despite a full night’s sleep. Before your day even starts, your phone buzzes with notifications, emails, messages, and other updates. Your brain begins to juggle everything simultaneously. By the time you settle down to work, you’re not physically worn out, but mentally, something already feels amiss.

This is the experience of millions of individuals today.

Many believe this ongoing fatigue stems from overworking. However, modern psychology indicates a deeper issue. An escalating wave of mental fatigue is caused not only by workload but also by relentless cognitive overload and allostatic load. According to global psychological studies, increasing stress levels are no longer confined to the workplace. They have seeped into daily life, from digital engagement to emotional strain.

Recognizing this change is the initial step towards healing.

So, what is mental exhaustion, exactly?

What Mental Exhaustion Actually Is

Mental exhaustion, often called mental fatigue, is more than just a fleeting sense of tiredness. It signifies a genuine change in your brain’s psychobiological condition following extended periods of intense cognitive effort. Research in neuroscience and performance psychology consistently indicates that mental fatigue diminishes attention span, impairs decision-making, and delays reaction times. Recent studies have taken this further. It not only impacts your mental state but also decreases physical stamina, making tasks feel more challenging even when your body is fully capable.

Stress vs Burnout

To grasp this concept effectively, it’s essential to distinguish it from stress and burnout. Stress is typically a short-lived reaction to immediate pressures or challenges. In contrast, burnout is a long-term condition that accumulates over time, resulting in profound emotional exhaustion, cynicism, and detachment. Mental exhaustion occupies a middle ground; it serves as an early warning signal, indicating that your brain is nearing overload before it escalates into complete burnout.

Common Signs of Mental Exhaustion

Mental exhaustion does not strike suddenly; it accumulates gradually.

You may observe ongoing mental fatigue even after periods of rest. When you attempt to concentrate, your mind may feel clouded, almost as if it refuses to cooperate. Minor irritations may begin to affect you more than they should. Your motivation may wane. You might even find yourself withdrawing from social interactions, not out of desire, but because everything seems to require excessive effort.

On a neurological level, this phenomenon is not arbitrary. Extended cognitive strain diminishes your brain’s capacity to manage attention and emotions effectively. In simple terms, your system is overwhelmed and is attempting to safeguard itself by slowing your pace.

This leads us to a critical inquiry. If so many individuals are facing this challenge, what exactly is overburdening our brains today?

Why Do So Many People Feel Burnt Out Today?

1. Information Overload and Cognitive Fatigue

Contemporary existence necessitates unwavering focus. Emails, alerts, social media, and news all vie for cognitive resources. This results in cognitive overload, making it difficult for the brain to manage an overwhelming amount of information. The resulting wear and tear of the mind and body is called allostatic load.

Studies conducted by Stanford University indicate that habitual multitasking diminishes attention regulation and memory efficacy. In simple words, the more we alternate between tasks, the more mentally fatigued we become.

2. Social Media Comparison

Social media not only takes up time, but it also drains emotional energy.

The continuous exposure to carefully curated lives fosters subtle cycles of comparison. As time progresses, this results in:

  • Self-doubt
  • Emotional fatigue
  • Reduced self-worth

This type of digital burnout is among the most frequently overlooked contributors to emotional exhaustion in contemporary society.

3. The Always-Online Work Culture

The distinction between work and personal life has become increasingly ambiguous. The rise of remote work, international teams, and digital communication has obscured the separation between “work” and “leisure.” Consequently, numerous individuals suffer from chronic stress symptoms without being aware of it, as they are perpetually connected.

Now, if constant overload is the trigger, the real question becomes deeper. What does this sustained pressure actually do to us psychologically over time?

Let’s get into the psychology of burnout.

The Psychology Behind Burnout

Allow me to guide you through the underlying mechanisms at play because once you gain a clear understanding, it ceases to appear so arbitrary.

How Chronic Stress Affects the Brain

When stress becomes a persistent state, your body struggles to ‘turn off.’ It continues to produce cortisol, the hormone that helps you respond to stressors. In brief episodes, this is beneficial. However, when cortisol levels remain elevated for an extended period, it begins to work against your well-being.

Over time, this chronic stress can impair your memory, hinder your concentration, and disrupt your emotional regulation. You may find yourself forgetting minor details, having difficulty focusing, or reacting more strongly than usual. This is not a sign of you ‘losing control’, it is your brain functioning under prolonged pressure.

Neuroscientific studies consistently indicate that extended stress diminishes cognitive abilities and hastens mental exhaustion. Consequently, even straightforward tasks, such as responding to a message, making a decision, or initiating work, can suddenly become daunting during periods of burnout. Your brain is not being inefficient; it is simply overwhelmed.

Decision Fatigue and Mental Drain

Now, consider this additional layer. Each day, you face countless micro-decisions. What to eat, what to communicate, what to prioritize, what to disregard. While many of these choices seem trivial, collectively, they gradually deplete your mental resources.

This phenomenon is referred to as decision fatigue. The more decisions you are required to make, the more challenging each subsequent choice becomes. Clarity diminishes. Motivation wanes. Even the act of determining your next step can feel laborious.

Moreover, here is a crucial aspect that many overlook. Burnout is not solely a result of excessive activity. It frequently stems from excessive, continuous contemplation that doesn’t allow your mind time to recover.

Here, a pertinent question arises. If this is the process through which burnout accumulates, how can one effectively reverse it?

How to Recover from Mental Exhaustion

Let’s pause for a moment because recovery does not entail turning your life upside down. It is not about extreme routines or sudden discipline. It begins in a much simpler manner. Small, deliberate changes that communicate to your brain. You are safe. You can relax now.

1. Reset the Nervous System

At this moment, your system may be trapped in a perpetual “on” state. The brain has not received sufficient signals indicating rest. This is where simple actions come into play, such as walking in natural light, engaging in deep breathing, and minimizing sensory input. These are not arbitrary wellness suggestions. They directly influence your nervous system, helping your body transition out of survival mode and gradually alleviating mental fatigue.

2. Create Digital Boundaries

Your brain is not merely fatigued; it is overstimulated. Constant notifications, endless scrolling, and early-morning screen exposure fragment your attention even before your day commences. Therefore, we do not eliminate technology; we establish boundaries. Disabling non-essential notifications, designating no-screen time intervals, and avoiding social media in the early hours of the day. These minor restrictions provide your mind with something it has been lacking, i.e., space.

3. Reflective Writing

This is where the discussion deepens. Writing serves not only as a means of expression but also as a method of processing. At WHJ, written emotional expression is used as a structured therapeutic approach because it helps process unresolved emotions, understand thought patterns, and alleviate mental pressure. Research conducted by James Pennebaker (2011) indicates that expressive writing enhances psychological well-being and diminishes stress. This is logical when thoughts remain confined in your mind; they remain chaotic. When you transcribe them, they begin to take form.

4. When Professional Support Helps

There are instances when self-regulation falls short, and that is perfectly acceptable. Therapeutic dialogues, including written therapy, foster an environment where you do not bear everything alone. You start to recognize patterns, identify triggers, and rebuild mental resilience with guidance.

5. A Simple Daily Reset Routine

What truly makes a difference is what you can consistently practice. So, focus on rhythm rather than intensity.

  • Morning: Refrain from using your phone right away, soak in some sunlight.
  • Midday: Take brief breaks from screens, step away from your work environment.
  • Evening: Engage in reflection through journaling, minimize stimulation before bedtime.

These may seem like small adjustments, but when practiced regularly, they effectively combat chronic stress symptoms and cognitive overload.

Here’s the key point. You don’t have to resolve everything in one night. You simply need to start.

Once you grasp this, a natural question arises. If recovery is achievable, what does it truly entail in the long term?

Conclusion

If you’ve found yourself relating to this, take a moment to breathe. This part is crucial. Mental fatigue is not a sign of personal failure. It doesn’t mean you’re “falling behind“ or “not putting in enough effort”. It’s simply your mind reacting as it’s meant to when faced with ongoing stress, constant stimuli, endless decisions, and a heavy emotional burden.

We exist in a culture that values speed, urgency, and relentless involvement. So when your energy wanes, your concentration falters, or you feel a sense of disconnection, that’s not a sign of dysfunction; it’s a signal.

Here is another key point. Recovery is achievable not by pushing yourself harder, but by grasping what’s truly occurring within you. When you start to identify burnout for what it is and consciously carve out time for rest, reflection, and emotional processing, you enable your mind to reset. That’s when clarity returns. That’s when equilibrium begins to restore.

You don’t require a complete overhaul. What you need is a small, steady permission to take a break. At times, the most impactful move forward isn’t about doing more. It’s about slowing down just enough to finally reconnect with your own thoughts.

Follow the Three-Part Series Here

  1. Mental Exhaustion in 2026: Why Everyone Feels Burnt Out (and How to Recover)
  2. The Science of Journaling: How Writing Can Rewire Your Brain
  3. The Loneliness Epidemic: Why People Feel More Alone Than Ever

References

American Psychological Association. (2023). Stress in America™ survey. American Psychological Association. https://www.apa.org/pubs/reports/stress-in-america

Bianchi, R., & Schonfeld, I. S. (2023). Examining the evidence base for burnout. Bulletin of the World Health Organization, 101(11), 743–745. https://doi.org/10.2471/BLT.23.289996

Koutsimani, P., Montgomery, A., Masoura, E., & Panagopoulou, E. (2021). Burnout and Cognitive Performance. International Journal of Environmental Research and Public Health, 18(4), 2145. https://doi.org/10.3390/ijerph18042145

Pennebaker, J. W., & Chung, C. K. (2011). Expressive writing: Connections to physical and mental health. In H. S. Friedman (Ed.), The Oxford Handbook of Health Psychology (pp. 417–437). Oxford University Press. https://psycnet.apa.org/record/2013-01232-018

World Health Organization. (2019). Burnout: An occupational phenomenon: International classification of diseases. https://www.who.int/standards/classifications/frequently-asked-questions/burn-out-an-occupational-phenomenon

Author Bio

Saptashwa Ganguly is a graduate in media science, a storyteller, and a content strategist with experience in both written and visual communication. Alongside a diverse educational background, he offers a distinctive combination of creativity and clarity in his work across performing arts and digital content creation. Saptashwa focuses on developing engaging, research-based content across various industries, transforming intricate concepts into captivating narratives that educate, connect, and motivate readers.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Audio-Visual Stimulation and Audio-Visual Entrainment

Audio-Visual E-Learning via Stimulation and Entrainment

Psychological Entrainment for Psychosomatic, Neurodevelopmental, Mood, and Personality Disorders

Audio-Visual Entrainment (AVE), also known as brainwave entrainment, is an emerging non-pharmacological intervention that utilizes rhythmic light and sound stimuli to modulate brainwave activity. Grounded in neuroscience, AVE aims to synchronize neural oscillations with external frequencies, guiding the brain into desired states of arousal, focus, relaxation, or cognitive engagement. While originally explored in cognitive enhancement and meditation, AVE is gaining recognition as a therapeutic tool across a broad spectrum of psychological and neuropsychiatric conditions, including unexplained psychosomatic disorders, neurodevelopmental disorders, mood disorders, and personality disorders.

Understanding Audio-Visual Stimulation (AVS)

Audio-visual stimulation refers to the controlled use of synchronized light (visual) and sound (auditory) stimuli to influence neural oscillations and modulate brainwave activity. By delivering rhythmic pulses at specific frequencies, often in the alpha (8–12 Hz), beta (13–30 Hz), or gamma (>30 Hz) ranges, AVS can entrain brain activity and reveal how the nervous system processes complex sensory information.

In a clinical context, AVS is delivered using devices that integrate flashing LEDs (often within goggles or through screens) and binaural beats or isochronic tones delivered via headphones. Variations in a person’s response to AVS can yield insights into sensory integration, autonomic regulation, and neurocognitive functioning.

Mechanism of Action: The Science of Entrainment

The core of AVE lies in frequency-following response (FFR), a natural brain phenomenon where neural activity synchronizes to external rhythmic stimuli. When exposed to flickering lights or pulsing tones at specific frequencies (e.g., theta at 4–7 Hz for deep relaxation, beta at 14–30 Hz for alertness), the brain begins to mimic these rhythms. This neural entrainment can alter cognitive states, affect arousal levels, and potentially rewire maladaptive patterns over time.

AVE typically involves:

  • Flashing lights delivered through screens, LED goggles, and translucent blindfolds.

  • Auditory stimulation via isochronic tones or binaural beats.

  • Therapy sessions lasting 30–60 minutes, often repeated multiple times weekly to explore entrainment phenomenology.

The Link Between AVS Response and Psychological Disorders

Psychiatric conditions often involve disruptions in how the brain integrates internal states (interoception) with external sensory information. This altered processing may manifest as hypervigilance to bodily sensations, emotional dysregulation, or somatic amplification, all of which may be subtly captured using AVS screening. The theoretical basis for AVS screening rests on several pillars:

  1. Neural Entrainment and Cognitive Flexibility: Patients with psychological symptoms may show diminished neural flexibility or abnormal entrainment when exposed to rhythmic sensory stimulation, suggesting underlying autonomic or attentional dysregulation.

  2. Sensory Gating Deficits: Difficulty filtering irrelevant stimuli is a hallmark of many psychiatric presentations. AVS can challenge the sensory gating system, with atypical responses potentially flagging dysfunctional central processing.

  3. Stress Reactivity and Autonomic Arousal: AVS protocols can be paired with real-time monitoring of heart rate variability (HRV), skin conductance, or EEG to reveal stress-reactive patterns. Hyperarousal or blunted responses may indicate a maladaptive stress system, common in psychosomatic disorders.

1. Unexplained Psychosomatic Disorders

Patients with psychosomatic conditions, such as functional neurological disorder (FND), irritable bowel syndrome (IBS), fibromyalgia, and somatic symptom disorder, often exhibit:

  • Autonomic dysregulation

  • Heightened interoceptive awareness

  • Stress-induced symptom exacerbation

AVE Intervention Benefits:

  • Parasympathetic activation: Low-frequency AVE (alpha and theta) promotes vagal tone, reducing muscle tension, gastrointestinal distress, and pain sensitivity.

  • Reduction in somatic hypervigilance: Entrainment aids in disengaging ruminative focus from physical sensations.

  • Improved emotion regulation: Calming brainwave states can reduce anxiety-driven bodily symptoms.

Studies have shown improvements in self-reported symptom severity, pain perception, and functional capacity following regular AVE sessions.

2. Neurodevelopmental Disorders

Children and adults with conditions like ADHD, autism spectrum disorder (ASD), and learning disabilities frequently demonstrate abnormalities in neural oscillations and sensory integration.

AVE Intervention Benefits:

  • Increased frontal beta activity: Enhances sustained attention and executive function in ADHD.

  • Sensory regulation: Rhythmic audiovisual input can help reduce sensory overload or hypo-responsivity in ASD.

  • Cognitive training adjunct: AVE used before or during academic tasks may boost working memory and processing speed.

Clinical trials have reported that AVE improves behavioral regulation, academic focus, and sleep in children with ADHD, with effects comparable to behavioral therapy.

3. Mood Disorders

Mood disorders such as major depressive disorder (MDD), bipolar disorder, and generalized anxiety disorder (GAD) often involve disruptions in the balance of cortical arousal and connectivity.

AVE Intervention Benefits:

  • Alpha and theta entrainment: Facilitates calm, introspective states, reducing hyperarousal in anxiety.

  • Beta entrainment: Can be used during depressive states to enhance mental alertness and motivation.

  • Sleep improvement: Regular AVE use is associated with better sleep onset and continuity, which is critical in mood regulation.

Evidence suggests that AVE can reduce anxiety, improve mood, and serve as a safe, adjunctive intervention for individuals with treatment-resistant depression.

4. Personality Disorders

Personality disorders (e.g., borderline, schizotypal, avoidant) often involve dysregulation in emotional reactivity, impulse control, and interpersonal sensitivity—features linked to abnormal brainwave patterns and disrupted limbic-prefrontal connectivity.

AVE Intervention Benefits:

  • Emotional stabilization: Theta-alpha protocols may help reduce emotional lability in borderline personality disorder.

  • Impulse control: Increasing frontal beta activity may assist in top-down inhibition of maladaptive behaviors.

  • Self-reflection and grounding: AVE combined with mindfulness exercises enhances emotional insight and grounding, key in dialectical behavior therapy (DBT).

Pilot studies and case reports show promising results in reducing affective dysregulation and dissociation in maladaptive personality presentations.

Online therapy for psychological problems

Clinical Implementation: AVS as a Screening Protocol

A typical AVS screening for psychosomatic disorders may include:

  • Baseline Measurement: Establishing autonomic and neurocognitive baselines using EEG, HRV, and/or psychometrics.

  • Multi-Phase Stimulation:

    • Relaxing Phase (Alpha/Theta AVS): Assesses the patient’s ability to shift into a parasympathetic state.

    • Activating Phase (Beta/Gamma AVS): Probes cognitive responsiveness, sensory tolerance, and arousal thresholds.

  • Recovery and Debriefing: Monitors return to baseline and explores subjective experiences of the stimulation.

Indicators such as excessive discomfort, paradoxical arousal, or dissociative symptoms during these phases may support a functional rather than structural origin of symptoms.

Integrating AVE into Clinical Practice

Custom Protocols: Frequencies and durations can be tailored to patient profiles. For example, a person with psychosomatic pain and anxiety may benefit from a 20-minute 8 Hz alpha session, while an individual with inattentiveness may receive 15 Hz beta stimulation.

Multimodal Approach: AVE works best when combined with cognitive-behavioral therapy (CBT), mindfulness training, neurofeedback, or psychodynamic exploration.

Safety and Accessibility:

  • Non-invasive and well-tolerated.

  • Minimal side effects (some users report mild eye strain or emotional release).

  • Can be self-administered at home under supervision.

Advantages Over Traditional Screening Tools

  1. Non-Invasive and Rapid: AVS screening and the corresponding AVE require no pharmacological agents and can be completed within 30–60 minutes.

  2. Patient Engagement: The immersive nature of AVS and AVE can help patients connect psychological states with physiological sensations, facilitating meaningful insight.

  3. Quantifiable Metrics: Coupling AVS and AVE with talk-therapy helps rewire neural networks that can be tracked over time.

Limitations and Considerations

While AVS and AVE show promise, they are not diagnostic tools per se. Instead, they are best understood as a functional screening adjunct and a retraining apparatus. Factors such as photosensitivity, epilepsy risk, and sensory processing disorders must be ruled out prior to AVS use. Moreover, interpretation of AVS responses should be done by clinicians trained in neuropsychological assessment and psychophysiology.

Conclusion

Audio-visual stimulation offers a novel, promising approach to screening for unexplained psychosomatic disorders by revealing subtle patterns in sensory processing, autonomic regulation, and cognitive flexibility. AVS can act as a bridge between presenting problems and psychological metrics. On the other hand, Audio-Visual Entrainment represents a promising frontier in mental health care, bridging sensory neuroscience with psychological intervention. Its applications across unexplained psychosomatic disorders, neurodevelopmental conditions, mood dysregulation, and personality dysfunction reflect its broad therapeutic versatility. AVE may become a standard adjunct in personalized mental health protocols, offering patients a gentle, empowering path to neurological and emotional recalibration.

References

  1. Cidral-Filho, F. J., Porter, P., & Donatello, N. N. (2025). An integrative review of brainwave entrainment benefits for human health. Applied Psychophysiology and Biofeedback, 50(1), 3–9. https://doi.org/10.1007/s10484-024-09682-x
  2. Joyce, M., & Siever, D. (2000). Audio-visual entrainment program as a treatment for behavior disorders in a school setting. Journal of Neurotherapy, 4(2), 9–25. https://doi.org/10.1300/J184v04n02_04
  3. Pino O. (2022). A randomized controlled trial (RCT) to explore the effect of audio-visual entrainment among psychological disorders. Acta Bio-Medica: Atenei Parmensis, 92(6). https://doi.org/10.23750/abm.v92i6.12089
  4. Rahmani, M., Romero Lauro, L. J., & Pisoni, A. (2025). Audio-visual entrainment neuromodulation: A review of technical and functional aspects. Brain Sciences, 15(10). https://doi.org/10.3390/brainsci15101070
  5. Roy, A., & Girija, V. S. (2025). Inceptive investigation of audio-visual homogenization on dissociative neurological symptoms. Perceptual and Motor Skills, 132(4), 663–681. https://doi.org/10.1177/00315125251337505
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Symptoms Checklist-90-R

Positive psychology online therapy

The Symptom Checklist-90-Revised (SCL-90-R) is a widely used self-report inventory that evaluates a broad range of psychological symptoms and psychopathological dimensions. Below is a list of its 12 primary symptom dimensions (subscales) and the scoring key used for interpretation. Email us to get your report – therapists@whjonline.com

No.SubscaleDescription
1Somatization (SOM)Distress arising from perceived bodily dysfunction (e.g., headaches, pains)
2Obsessive-Compulsive (O-C)Thoughts, impulses, and actions that are experienced as unremitting and irresistible
3Interpersonal Sensitivity (I-S)Feelings of personal inadequacy and inferiority in comparison to others
4Depression (DEP)Symptoms typical of depressive syndromes, including dysphoric mood, hopelessness
5Anxiety (ANX)Signs of nervousness, tension, panic, and restlessness
6Hostility (HOS)Anger, aggression, irritability, and resentment
7Phobic Anxiety (PHOB)Persistent fears of specific situations or objects, including avoidance
8Paranoid Ideation (PAR)Suspiciousness, fear of loss of autonomy, projective thoughts
9Psychoticism (PSY)Spectrum of psychotic-like symptoms, from withdrawal to hallucinations
10Global Severity Index (GSI)Mean of all 90 items; best indicator of overall distress
11Positive Symptom Total (PST)Number of items rated above 0; measures symptom breadth
12Positive Symptom Distress Index (PSDI)Mean of items rated above 0; reflects symptom intensity

Scoring & Reporting

To measure the impact of your psychosomatic symptoms, you are required to assess how much you were bothered by 90 unique symptoms. Kindly book your symptoms check-up for the full list and your report. Each of the 90 items is rated on a 5-point Likert scale:

ValueDescription
0Not at all
1A little bit
2Moderately
3Quite a bit
4Extremely

  • T-scores or percentile ranks are used to compare against normative samples.

  • Cut-off for clinical concern is typically a Global Severity Index (GSI) T-score ≥ 63 or 2 subscales with T ≥ 63.

In therapy we discuss these symptoms and presenting problems, general psychological well-being, and the treatment plan. Particularly when examining the experience of lonliness vs. solitude, we can tap into Gestalt Therapy as well in addition to Cognitive-Behavioral Therapy specific to your needs. Modulating isolation is one of the key components of self-compassion here, reflecting the belief that one’s suffering is uniquely personal and disconnected from the broader human experience. The intensity of this disconnection ranges from mild, moderate, severe to neurotic. In this regard, overcoming anxious thoughts is crucial to regulate the central nervous system and vice-versa. That’s why discussing the psychosomatic symptoms is important and can positively impact the aging brain, more specifically grey matter volume (Pagnoni & Cekic, 2007).

The SCL-90-R measures isolation-related distress across several symptom domains, especially within the interpersonal sensitivity, depression, and psychoticism subscales (Derogatis, 1994; Derogatis & Unger, 2010). These subscales can provide a multi-layered understanding of how perceived disconnection (isolation) contributes to emotional distress, self-judgment, and psychopathological symptoms in you. By integrating self-compassion frameworks with symptom severity profiles, a mental health professional can more precisely identify how internal attitudes, in essence, harsh self-criticism and feelings of separateness, translate into broader psychological struggles, and can help cope through interventions that promote common humanity and emotional resilience. More and more people are tired of being resilient and look for a breathing room that holds space so that the inner child can feel and the adult self can grow. 

If you or anyone you know is suffering, connect with Dr. Anney Roy, Ph.D. at arc@whjonline.com.

Quantum leaps for advance mental healthcare.

References

  1. Derogatis, L. R. (1994). SCL-90-R: Administration, scoring, and procedures manual (3rd ed.). Minneapolis, MN: National Computer Systems.
  2. Derogatis, L. R., & Unger, R. (2010). Symptom Checklist-90-Revised. In The Corsini Encyclopedia of Psychology (4th ed., Vol. 4, pp. 1743–1745). Hoboken, NJ: Wiley.
    https://doi.org/10.1002/9780470479216.corpsy0970
  3. Pagnoni, G., & Cekic, M. (2007). Age effects on gray matter volume and attentional performance in Zen meditation. Neurobiology of Aging, 28(10), 1623–1627. https://doi.org/10.1016/j.neurobiolaging.2007.06.008
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Quantum Leaps in Healing

Quantum healing through CBT and Gestalt therapy

The Mental Health Revolution

Quantum healing presents a profound shift in our understanding of mental health, intertwining the principles of quantum physics to suggest that our interaction with energy profoundly shapes our reality and wellbeing. It heralds a quantum leap forward in addressing mental health concerns, offering new paradigms for managing conditions such as anxiety, depression, stress, attention deficits, hyperactivity, dissociation, and more, making it a cornerstone in the revolution of mental health care and personal transformation.

As we delve into the energetic field of quantum healing, we will explore how this approach transcends traditional therapy methods, further incorporating techniques like meditation, mindfulness, and guided visualisation to facilitate resilience, improve wellbeing, and offer support for those grappling with bereavement and emotional dysfunction. This article aims to be a comprehensive guide to understand and utilise quantum healing for mental health, enriched by academic references that detail its efficacy and transformative potential.

The Science Behind Quantum Healing

Quantum healing, at its core, is deeply rooted in the principles of quantum science, which posits that our physical reality is profoundly influenced by our consciousness and energy. This approach to healing is multifaceted, incorporating various techniques aimed at rebalancing energy and maintaining mental, physical, and emotional well-being:

  1. Principles and Evolution
    Based on universal laws of quantum science such as quantum (de)coherence, quantum entanglement, quantum superimposition, quantum tunneling, and wave-particle duality.
    Marks an evolution in medicine, focusing on quantum units, non-locality, and energy medicine.

  2. Techniques and Modalities
    Utilises visualisation, meditation, energy healing, and other mind-body interventions.
    Includes Sound Frequency Healing and Microcurrent Technology for neuroplasticity, tissue and cell repair.

  3. Impact on Mental Health
    Offers a drug-free solution for issues like anxiety, depression, and stress by addressing the root cause, i.e., energy imbalance.
    Martha Blessing’s 5-step formula, for example, focuses on identifying and clearing the core cause, aligning values, and building courage.

Quantum healing’s holistic approach combines psychology, philosophy, quantum mechanics, and neurophysiology, aiming to heal the mind-body-spirit by altering consciousness and the energy field. However, it is recommended to consult healthcare professionals and rely on evidence-based practices for medical concerns. Critics call for rigorous scientific validity, urging caution. Professionally, I do not recommend replacing conventional medicine with quantum medicine. Instead, I encourage you to use it as a complementary medicine to boost the medicinal effects and resolve mental ailments by strengthening sensory feedback loops.

Techniques and Modalities in Quantum Healing

In exploring the realm of quantum healing, we may uncover a variety of techniques and modalities that serve as pillars for this transformative approach. Central to this is the understanding and application of several key practices:

  • Meditation, Identity Exploration and Visualisation
    These practices are foundational when shifting our mindset and developing a conducive environment for healing. By focusing our thoughts and harnessing the power of our beliefs, we can initiate profound changes within ourselves.
  • Comprehensive Self-Care
    Emphasising the significance of nutrition, exercise, and sleep, this aspect of quantum healing underlines the interconnectedness of physical health and mental well-being. Such lifestyle choices are instrumental in maintaining the balance of our energy fields.
  • Positive Emotional Cultivation
    Engaging in activities and thoughts that promote love, gratitude, and joy not only uplifts our spirits but also triggers the release of hormones conducive to healing such as dopamine, serotonin, oxytocin, and norepinephrine. This practice is pivotal in reducing stress and enhancing our overall health.

Quantum Leaps Online Therapy

  1. Quantum Entanglement and Resonance Therapy
  2. Meditation and Quantum Reflex Analysis
  3. Energy Work
  4. Visualisation and Quantum Touch
  5. Quantum Superposition and Tunnelling

Each of these modalities, from the use of sound frequencies in Quantum Energy Therapy to the immersive experience of channelling neurolinks, aim to address mental health concerns by realigning our energy fields and harnessing a state of balance within the quantum field which resonates into the physical field. Notably, techniques such as Quantum Healing Hypnosis and the innovative Quantum Field of Potential highlight the expansive nature of this approach. Furthermore, the inclusion of Gamma Brain Waves highlights the scientific basis of quantum healing, offering an archway to enhanced cognitive-behavioural functions and emotional resilience. Through these diverse techniques, quantum healing presents a holistic framework for addressing a spectrum of conditions, including anxiety, depression, and stress disorders, thereby contributing to a revolutionary shift in mental health care.

Client Centered Therapy

Understanding Quantum Resonance

In our exploration of quantum resonance within the realm of mental health, we uncover its foundational principles and applications which can be implemented in online therapy.

  • Foundational Principles
    Quantum resonance therapy, grounded in quantum physics (Pereira, 2015), aims to address the root cause of mental health symptoms by correcting energy imbalances. This therapy leverages universal laws, akin to gravity, ensuring its applicability to all individuals in distress or those who want to know their story and expand their identity. Through resonance, quantum events can induce consciousness changes on both micro and macro levels within a living system, illustrating the broad impact in mental healthcare (Venkatasubramanian, 2015).
  •  

  • Applications in Practice
    Resonance is not confined to quantum healing alone but is also prevalent in meditative and healing practices, such as chanting within a sound frequency, highlighting its universal application. The brain’s electrical activity, manifesting as brainwaves from delta to beta, plays a crucial role in resonance, with specific brain regions thickening in those who meditate regularly (Latif & Ggha, 2019). Techniques like Phase Conjugate Adaptive Resonance (PCAR) theory and Adaptive Resonance Theory (ART) further elucidate the role of resonance in living forms, emphasising its significance in consciousness and cognitive functions.

  • Impact on Cellular and Molecular Levels
    Resonant vibrations, especially in megahertz and kilohertz frequencies within neural cells, align with Roger Penrose’s Orchestrated Objective Reduction model, suggesting a quantum-computed process of consciousness. The phenomenon of resonance enhances oscillations within living forms, such as proteins, creating constructive or destructive interference patterns that can either amplify or reduce effects, respectively. Quantum-based models, applied at the cellular level, have elucidated the mechanisms of consciousness and cognition, demonstrating the impact of resonance on the biological cellular network and the circadian rhythms.

These insights into quantum resonance reveal its implications for mental health, offering a holistic approach that transcends conventional treatment modalities when integrated.

Case Studies in Quantum Healing

In our journey through the transformative world of quantum healing, we’ve encountered compelling case studies that provide evidence for its potential in mental health care. One standout example is the QUANTUM study conducted by The Patel Laboratory at UC San Diego School of Medicine. This groundbreaking research involved nearly 1000 participants and meticulously collected various health metrics. The study’s rigorous methodology included:

  1. Comprehensive Intake Assessment: Capturing heart rate, sleep patterns, activity levels, heart rate variability, and stress levels. Additionally, nearly 800 subjects provided samples for microbiome analysis and cheek scrapes for epigenetic studies.
  2. Intensive Meditation Workshop: Participants engaged in a 7-day comprehensive program led by Dr. Joe Dispenza, featuring early morning wakeups, multiple meditation sessions, lectures, and nutritious meals, all designed to foster a conducive environment for meditation and self-reflection.
  3. Analysis and Insights: Researchers observed healthy transitions and transformations in individual health metrics over the week. The study not only highlighted the unique population of individuals committed to daily meditation practices but also offered valuable insights into the health benefits of such practices, emphasising their roles in health resilience and empowerment.

My, Anney Roy’s, Ganzfeld Effect Therapy further synergizes mindfulness through the audio-visual sensorium in quantum healing. Techniques from traditional medicine and modern medicine are precision-weighted so that mindfulness medicine in quantum healing can be safely practiced in case individuals are using allopathic medications at the time of therapy. I published a systematic review preprint that explains the Ganzfeld condition as a tool for enhancing alpha-band frequencies (Roy, 2022). Later, a scientific investigation was conducted to determine if the Ganzfeld condition could capture psychosomatic symptoms and dissociating agents (Roy et al. 2025), which is a primary concern in mental healthcare, as every disease and disorder can manifest dissociation due to the traumatic injury. Psychologically, the resonating audio-visuals, flashbacks, or flashforwards may hint at the quantum dynamics in the screening sessions.

How quantum healing is possible through mindfulness stemmed from Roger Penrose’s books in my practice. In 2023, we published a scientific article highlighting targeted brain regions that can help in the healing process, thereby modulating them clinically and cognitively (Roy et al., 2024). We now bring these findings to help people through online therapy. Individuals at the quantum healing sessions are considered sentient stacks of quantums themselves, who hold space together in a quantum field as quanta. The multi-sensory intervention emphasizes that in the quantum field, a quantum is reverberating without its internal quantum entanglement, therefore, the misaligned quantum is vulnerable to psychosomatic ailments. To balance quantum alignment, the quantum in healing sessions simplifies:

  1. Holistic Intake Assessment with Scientific Validity: The assessment comprises of a cognitive health check-up, consultations on the presenting problems, their psychosomatic manifestations, and personality dynamics. Space is held for the concerned individuals to discuss their deeper ailments.
  2. Screening Method: Psychosomatics and other disorders are screened via the audio-visual stimulation after the cognitive health check-up.
  3. Sensory Syncronicity: During the quantum in healing sessions, audio-visual entrainment is used as a complementary intervention for sensory strengthening.
  4. Quantum in Healing: A synergetic step-by-step resonance-focused approach is used in the sessions. This includes a diverse range of hormone hygiene practices, body scans, breath works, visualisations, free energy principles, amongst others. In addition, dynamic mindfulness practices are key components of these quantum in healing sessions.
  5. Internal Harmony: The wrapping sessions are utilized for raising the quantum frequencies of the mind, body, and energy fields, further aligning neuroplasticity through restorative balance at a cellular and vibrational level.

Integrating Martha Blessing’s quantum healing method presents another fascinating case. This approach, specifically aimed at alleviating anxiety, has shown remarkable success, particularly among those who had not found relief through conventional treatments. These studies collectively illustrate the impact quantum healing can have on mental health, providing a beacon of hope for those seeking alternative therapeutic avenues.

Conclusion

Through the exploration of quantum healing, we’ve illuminated an archway in the mental health revolution, integrating the dynamic interplay of energy and consciousness with the potential for multidimensional personal transformation. The principles of quantum physics offer a fresh lens through which we perceive mental health, giving rise to techniques such as meditation, visualisation, and the revolutionary Quantum Resonance Theory. These modalities not only promise a new era of healing beyond traditional psychiatry but also elucidate the importance of inner balance and energy alignment for holistic well-being. The journey through scientific foundations, detailed modalities, and compelling case studies reiterates the substantial role that quantum healing plays in shaping the future of mental healthcare.

As we ponder the broader implications of these discussions, it becomes evident that the scope of quantum healing extends beyond the individual, hinting at a paradigm shift in our collective approach to wellness. The dialogue surrounding quantum healing urges a continuous exchange of ideas and further exploration. In the spirit of ongoing inquiry and the pursuit of health and well-being, book an appointment today and explore the transformative potential of quantum healing for yourself. The energy field holds more answers than we’ve ever imagined, highlighting the infinite possibilities that quantum healing brings to the realm of mental health, identity, and personal growth.

FAQs

What does the quantum leaping theory entail?
The quantum leaping theory refers to the phenomenon where an electron (e.g., of anxiety, depression, stress) orbiting an atom (e.g., of the mind) transitions between different energy levels, which are called quantum leaps or jumps. When an electron descends to a lower energy level, the atom emits a photon (e.g., a metaphysical release), and conversely, it absorbs a photon when an electron ascends to a higher energy level or is ionised (leaves the atom/mind).

How to explain what is a quantum leap?
A quantum leap signifies an abrupt change, a sudden increase, or a dramatic advance. While the term “quantum leap” is not commonly used in scientific discourse, it stems from the term “quantum jump,” which specifically denotes the sudden transition of an electron, atom, or molecule from one distinct energy state to another. This jump can further be used to combat autoimmune disorders, anxiety, depression, stress, and their psychiatric manifestations.

How is a quantum leap defined in the context of life psychology?
In life psychology, a quantum leap represents a significant multiplication of your life and results, as opposed to the more common incremental growth or stagnation. The concept suggests that there is always room for improvement in life’s outcomes, and through online therapy, the approach is to strive for a five times higher improvement across all facets of life since you can apply the therapeutic interventions from your comfort zone.

What methods can be used to achieve a quantum leap?
To achieve a quantum leap, one can employ techniques such as visualisation, writing manifestations, multidimensional shifts, zero-point field (shoonya as explored in spiritual transformation), identity exploration, and positive thinking. These tools are designed to help facilitate a quantum jump. It’s important to note that quantum shifts are not instantaneous. They require time and effort to overcome limiting beliefs and entrenched conditioning. A mental health professional may triangulate quantum healing with cognitive-behavioural therapies and gestalt therapies. At the end of every session, a quantum leap is taken to release your energetic arousal and hormonal toxins for you to be able to unlock your blockages and reach the highest levels of consciousness healing.

References

Latif, W. A., & Ggha, S. (2019). Understanding neurobehavioural dynamics: A close-up view on psychiatry and quantum mechanics. MJMS, 26(1), 147–156. https://doi.org/10.21315/mjms2019.26.1.14

Pereira, C. (2015). Quantum resonance & consciousness. Journal of Consciousness Exploration & Research, 6(7). 473-48. https://philarchive.org/archive/PERQR

Roy, A. (2022). Altered states of Ganzfeld: A systematic review. Authorea. https://doi.org/10.22541/au.166618485.54479783/v1

Roy, A., & Girija, V. S. (2025). Inceptive investigation of audio-visual homogenization on dissociative neurological symptoms. Perceptual and Motor Skills, 132(4), 663-681. https://doi.org/10.1177/00315125251337505

Roy, A., Girija, V. S., & Kitzlerová, E. (2024). The role of momentary dissociation in the sensory cortex: A neurophysiological review and its implications for maladaptive daydreaming. Medical Science Monitor, 30, e944209. https://doi.org/10.12659/MSM.944209

Venkatasubramanian G. (2015). Understanding schizophrenia as a disorder of consciousness: Biological correlates and translational implications from quantum theory perspectives. Clinical Psychopharmacology and Neuroscience, 13(1), 36–47. https://doi.org/10.9758/cpn.2015.13.1.36

Author Bio

Anney Roy works with the World Health Journey Online Therapy Centre. Simultaneously, she is working on a PhD in Medical Psychology at Charles University in Prague. As a Trauma Specialist, she has extensive experience working with individuals facing a range of challenges, including anxiety, depression, stress, dissociation, trauma, and mood-related complications. Through her specialisation in Cognitive Behavioural Therapy, Gestalt Therapy and altered states of consciousness, she employs a client-centred and holistic approach to help individuals explore and integrate their thoughts, emotions, and behaviours for meaningful personal growth.

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Navigating the Reel World

Self-Esteem, FOMO, and the Psychological Effects of Social Media Reels

In today’s digital age, it has become increasingly evident that many of us, myself included, spend a significant portion of our lives glued to our screens, endlessly scrolling through reels and YouTube shorts. It is a phenomenon that raises some intriguing questions: Why are we so captivated by these short videos? How do they influence our daily routines? And why do people seem particularly drawn to creating and engaging with these short forms of videos? Let us delve into these questions and explore the intriguing world of short videos and how they shape our lives.

The Psychological Impact of Short Videos

Short video clips such as reels and shorts, commonly found on social media platforms, have a remarkable ability to trigger various psychological effects. Their quick, dopamine-inducing content can foster addictive behavior, further reducing our already diminishing attention spans caused by excessive social media usage. The constant stream of perfectly curated content can amplify the fear of missing out (FOMO), leading to increased anxiety and a sense of disconnection. The relentless pursuit of reel trends can result in stress and burnout, impacting one’s self-esteem and overall well-being. Unsurprisingly, the consequence of excessive screen time is not just procrastination but also a rollercoaster of emotions that can leave us feeling drained.

Youth and Social Media: Coping with the Burden of Likes, FOMO, and Trends

Young people feel pressured to create and post more on social media due to factors like the pursuit of social validation, activation of the brain’s reward system through likes and comments (Sherman et al., 2016), and the FOMO linked to increased social media use (Rozgonjuk et al., 2020). Additionally, peer pressure, the influence of social media influencers, algorithmic incentives, the pervasive comparison and competition on social media platforms contribute to the pressure. Being up on the trends can make individuals feel like they belong to a larger community. To address this, young people must strike a balance, recognizing the impact on their mental well-being while navigating the online world.

Enjoying the Present: Navigating Distraction in the Age of Smartphones with Gestalt Therapy

Sometimes, it is worth contemplating the extent to which our lives are intertwined with our cell phones. It’s as if we are in a constant state of distraction, never fully engaging with the present moment. Imagine being in a situation where something incredible is unfolding right before your eyes, but your attention is diverted by the short videos within your palm. This dilemma brings to mind therapeutic approaches like gestalt therapy, which highlights the importance of embracing the present.

Gestalt therapy encourages us to be fully immersed in the current moment and to absorb the richness of our experiences without the interference of distractions (Yontef & Jacobs, 2008). In a world saturated with screens and notifications, it serves as a poignant reminder that genuine connections with the world around us require our undivided attention. So, amid our smartphone-dominated lives, perhaps it’s time to pause and consider how we might reconnect with the present and all the beauty it has to offer.

Navigating the Reel World

Quantum Healing

In the realm of holistic wellness, the impact of social media reels on thought patterns, fostering negativity, can be combated with the concepts of quantum healing—an evolving path nurturing a positive mindset through energy work. This fresh perspective in holistic medicine highlights the power of positive thoughts, often termed quantum thinking (Shrihari, 2017). 

Drawing from Watts’ 1950 perspective which indicates the crucial interconnectedness of the brain, body, and environment for conscious activity, suggests that social media content significantly influences an individual’s conscious thoughts and behaviors. Furthermore, in the realm of brain function, neuroplasticity underscores the brain’s dynamic nature, acknowledging continual molding influenced consciously and subconsciously by environmental factors. Notably, the neural circuits associated with social and emotional behavior stand out as particularly susceptible to shaping the mind-body integration through experience (Davidson & McEwen, 2012). Therefore, quantum healing asserts that positive thoughts have the potential to shape our experiences positively. 

Moreover, positive emotions contribute to enhancing various cognitive processes, including attention, memory, mental rotation, problem-solving, and social cognition. Expanding on the idea that the mind mirrors the body, engaging in quantum thinking triggers the release of endorphins, akin to natural mood enhancers. These endorphins, with diverse benefits such as immune stimulation, anti-inflammatory effects, stress reduction, and anti-aging properties, contribute to overall well-being. Hence, cultivating a positive mindset and harnessing the positive side of the digital world can contribute to maintaining good mental health.

Embracing JOMO

In the world of reels, where FOMO often takes center stage, there is an equally powerful but often overlooked concept called JOMO, i.e., the joy of missing out. Embracing JOMO means relishing the moments when you disconnect from digital media. It will allow you the freedom to savor real-life experiences, engage in quiet introspection, and build genuine connections. It’s a reminder that sometimes, the greatest happiness can be found in missing out on the constant stream of updates and comparisons. So, as you navigate the ever-evolving landscape of social media, do not forget to cultivate your moments of JOMO. It’s in the pauses that you may discover a deeper, more fulfilling sense of contentment.

Digital Wellness: Strategies for Maintaining Mental and Emotional Health in a Digital World

  1.  Mindful content intake can mitigate the detrimental impacts of excessive short videos and social media interaction.
  2. Limit screen time to recover control of your digital life and avoid overindulgence.
  3. Engage in offline activities to balance digital life and offline experiences.
  4. Seek support and guidance when you feel overwhelmed by the psychological influence of social media.

“Grab your keys and exit the digital dimension – The 'real world' is calling, and it's password-free”.

References

Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689–695. https://doi.org/10.1038/nn.3093

Rozgonjuk, D., Sindermann, C., Elhai, J. D., & Montag, C. (2020). Fear of missing out (FOMO) and social media’s impact on daily-life and productivity at work: Do whatsapp, facebook, instagram, and snapchat use disorders mediate that association? Addictive Behaviors, 110, 106487. https://doi.org/10.1016/j.addbeh.2020.106487

Sherman, L. E., Payton, A. A., Hernandez, L. M., Greenfield, P. M., & Dapretto, M. (2016). The power of the like in adolescence: Effects of peer influence on neural and behavioral responses to social media. Psychological Science, 27(7), 1027–1035. https://doi.org/10.1177/0956797616645673

Shrihari, T. G. (2017). Quantum healing – A novel current concept of holistic healing. International Journal of Complementary & Alternative Medicine, 10(2), 00329. https://doi.org/10.15406/ijcam.2017.10.00329

Yontef, G., & Jacobs, L. (2008). Gestalt therapy. Current Psychotherapies, 342-382. https://www.researchgate.net/publication/283407833_Gestalt_therapy

Author Bio

Varsha Subramanian Girija holds a master’s degree in neuropsychology from Maastricht University in the Netherlands. In addition, she works as a cognitive-behavioral and gestalt therapist with WHJ ONLINE Therapy Centre. Previously, she pursued in-depth studies on auditory perception and electroencephalography. In addition, her research interests focus on self-voice perception, auditory and verbal hallucinations, pre-clinical studies, and phytopharmacology. She further helps people cultivate mindfulness and embrace the present moment one step at a time.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Mediterranean Diet

Maintaining a homeostatic balance in daily routines

The Mediterranean Diet, renowned for its holistic benefits, appears to extend its positive influence beyond the physical realm, provoking quantum coherence in mental health. The diet’s emphasis on nutrient-dense, whole foods, such as fruits, vegetables, nuts, and fatty fish rich in omega-3 fatty acids, provides essential building blocks for optimal brain function. The abundance of antioxidants in these foods helps counteract oxidative stress, potentially promoting a state of quantum coherence where the intricate processes within the brain harmonize for improved cognitive function and emotional well-being. Additionally, the diet’s inclusion of olive oil, a source of monounsaturated fats, aligns with emerging research suggesting a potential role in supporting neural connectivity and coherence. As a lifestyle choice, the Mediterranean Diet, with its social and cultural aspects, further contributes to a holistic approach to mental well-being. Further, it emphasizes the interconnectedness of dietary habits, homeostatic self-regulation,  daily routines, and self-care practices to break free from a quantum decoherence of the mind.

Mental & Physical Health

While a Mediterranean Diet can contribute to enhanced mental health, it’s crucial to consider it as part of a broader lifestyle approach. Regular physical activity, adequate sleep, and stress management also play pivotal roles in mental well-being. As with any dietary change, individuals should consult the following benefits with their healthcare professionals, especially if managing specific mental health conditions:

  1. Rich in Omega-3 Fatty Acids: The diet emphasizes the consumption of fatty fish, which is high in omega-3 fatty acids. These essential fats play a crucial role in brain health, promoting neuronal function and reducing inflammation.
  2. Antioxidant-Rich Foods: The diet is abundant in fruits, vegetables, and nuts, which are rich in antioxidants. Antioxidants help combat oxidative stress, which has been linked to mental health disorders.
  3. Whole Grains and Fiber: Whole grains provide a steady release of energy and contribute to stable blood sugar levels. This can positively influence mood and help prevent energy crashes.
  4. Provision of B Vitamins: The Mediterranean Diet includes foods like legumes, whole grains, and leafy greens that are rich in B vitamins. B vitamins are essential for the production of neurotransmitters, which influence mood and cognitive function.
  5. Healthy Fats: Olive oil, a staple in the Mediterranean Diet, is rich in monounsaturated fats. These fats are associated with better cognitive function and a lower risk of depression.
  6. Moderate Alcohol Consumption: While excessive alcohol intake can be detrimental to mental health, moderate consumption, particularly in the form of red wine, has been linked to a reduced risk of depression and cognitive decline.
  7. Reduced Processed Foods: The diet minimizes the intake of processed foods and refined sugars, which have been associated with an increased risk of depression and other mental health issues.
  8. Overall Cardiovascular Health: The Mediterranean Diet is known for promoting heart health. Cardiovascular health is closely linked to brain health, and conditions that affect the heart can impact cognitive function.
  9. Social and Cultural Aspects: The Mediterranean Diet is often enjoyed in a social context, involving communal meals with family and friends. This social and cultural aspect contributes to positive mental well-being.
  10. Weight Management: The diet’s focus on whole, nutrient-dense foods can support weight management. Maintaining a healthy weight is associated with a reduced risk of mental health disorders.

Would you like to make simple and delicious recipes inspired by the Mediterranean Diet? Try these recipes and journal or discuss with your therapist how you feel about whole foods in your diet and how your allergens impact your daily life.

Obtenez une cohérence quantique avec une salade de légumes saine.

Mediterranean Chickpea Salad

Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup fresh parsley, chopped

For the Dressing

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions

  1. In a large mixing bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
  2. In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper to make the dressing.
  3. Pour the dressing over the salad and toss gently to coat all ingredients evenly.
  4. Allow the salad to marinate in the refrigerator for at least 30 minutes before serving to let the flavors meld together.
  5. Serve chilled and enjoy a refreshing and nutritious Mediterranean-inspired salad!

 

Erreichen Sie Quantenkohärenz mit gesunden Lebensmitteln.

Mediterranean Grilled Salmon

Ingredients

  • 4 salmon fillets
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • 1 lemon, sliced
  • Fresh parsley for garnish

For the Greek Salad

  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, thinly sliced
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup Kalamata olives, pitted and sliced
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

  1. Preheat the grill to medium-high heat.
  2. In a small bowl, mix together the olive oil, dried oregano, dried thyme, smoked paprika, salt, and pepper to create a marinade for the salmon.
  3. Brush the salmon fillets with the marinade, ensuring each piece is well-coated.
  4. Grill the salmon for about 4-5 minutes per side or until cooked to your liking.
  5. In a large bowl, combine cherry tomatoes, cucumber, red onion, feta cheese, and Kalamata olives to make the Greek salad.
  6. In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper. Pour the dressing over the salad and toss gently.
  7. Serve the grilled salmon over a bed of Greek salad, garnished with lemon slices and fresh parsley.
Bereik kwantumcoherentie met gezond voedsel.

Grilled Mediterranean Chicken Skewers

Ingredients

  • 1.5 lbs boneless, skinless chicken breasts, cut into cubes
  • 1 red bell pepper, cut into chunks
  • 1 yellow bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • 1 zucchini, sliced
  • 1/4 cup extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Wooden skewers, soaked in water for 30 minutes

Instructions

  1. In a bowl, mix olive oil, minced garlic, dried oregano, dried thyme, lemon juice, salt, and pepper to create the marinade.
  2. Add chicken cubes to the marinade, ensuring each piece is well-coated. Cover and refrigerate for at least 1 hour.
  3. Preheat the grill to medium-high heat.
  4. Thread marinated chicken, bell peppers, red onion, and zucchini alternately onto the soaked wooden skewers.
  5. Grill the skewers for 10-15 minutes, turning occasionally, until the chicken is cooked through and the vegetables are slightly charred.
  6. Serve the grilled Mediterranean chicken skewers with a side of quinoa or a Greek salad for a complete and wholesome meal.

In conclusion, the Mediterranean Diet stands as a nutritional paradigm that not only offers numerous health benefits but also interacts positively with the principles of sustainable development. By emphasizing plant-based foods, lean proteins, and healthy fats, this diet aligns with the goals of promoting environmental sustainability and biodiversity. Its reliance on locally sourced and seasonal produce encourages support for local farmers and reduces the carbon footprint associated with food transportation. Moreover, the Mediterranean Diet fosters community and cultural practices, contributing to social sustainability.

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How Post-Traumatic Stress Disorder and Stigma Impact Parenting

Introduction

Every family faces its own challenges and experiences. For parents who have experienced traumatic events, resulting in Post Traumatic Stress Disorder (PTSD), there may be additional challenges. Studies have examined the effects of PTSD and how PTSD in parents can affect children who have not been exposed to the same traumatic events. These studies have found a variety of effects, but in the end, safely examining PTSD within the family is a difficult task for the members of the family. This warrants professional help.

What Is PTSD?

PTSD is a condition that can develop in anyone of any age. It is caused by a traumatic event or series of events, such as a disaster, accident, assault, or other serious event. The symptoms of PTSD can include flashbacks, distressing thoughts, avoidance behaviors, being easily startled, and more.

How Does PTSD Affect Parenting?

There are a variety of studies on how PTSD in parents affects children. However, each study uses different methods of collecting data and measuring the impact of PTSD.

Overall, existing studies show several major impacts. First, PTSD can cause emotional detachment in parents. This affects the parent-child relationship and can result in disorganized detachment, where children are unable to develop a stable strategy for coping with distress (van Ee et al., p. 192, 2016). Another possible impact is the impairment of self-regulation in children. Impaired regulation results in an exaggerated stress response and difficulty dealing with stressful situations (van Ee et al. 194-95, 2016). Finally, parenting stress is heightened and satisfaction lowered in parents struggling with PTSD (Christie et al., p. 4-7, 2016).

However, it is not easy to measure the impact of PTSD. Not only is each family different, but traumatic experiences are complex, and each individual’s response to them will vary (van Ee et al., p. 195, 2016). Additionally, many studies of PTSD in parents rely on self-report measures. Combined, these factors make studying PTSD difficult.

At the end of the day, every case is unique in one way or another. Each family situation is affected by many different factors, and it is not easy to predict what role trauma will play. Studies have found that child development and parent-child relationships can be affected. However, PTSD manifests in many different ways, and each parent’s reaction to it and the way PTSD affects their parenting style will vary (van Ee et al., p. 194-95, 2016).

None of this is to say that a parent with PTSD cannot have a successful and fulfilling relationship with their child. Using therapy to find healthy coping tools and healing is a valuable first step to living with PTSD as a parent or as an individual without children. The first step is combating mental health stigma.

The Impact of Mental Health Stigma

Sometimes, taking care of our mental health can feel like a big challenge. Between busy schedules and budget concerns, there are many things that make seeking mental healthcare difficult. However, beyond busy schedules and accessibility, one big factor that stops people from taking care of their mental health is the stigma surrounding mental illness and mental healthcare.

Stigma is a set of negative assumptions or associations people have about something.

When it comes to mental health, stigma can take many forms. For example, a person assumes that someone with a mental health condition is violent or dangerous, or assumes that a person with a mental health condition is weak or looking for attention (Sickel et al., p. 586-587, 2019). Stigma can also cause people to see mental illness as strange or uncommon, but according to the World Health Organization (2022), 1 in every 8 people in the world lives with one.

The effects of stigma are two-fold and occur on both an individual and societal level (Corrigan & Watson, p. 16-18, 2022). On an individual level, mental health stigma often prevents people from seeking mental healthcare. Stigma directly influences a person’s attitude toward treatment by giving them a negative view of mental illness and of seeking treatment. It also influences people indirectly by decreasing their sense of self-esteem and self-efficacy, further increasing their anxiety. All of these aspects may make several parents less likely to seek treatment (Sickel et al., p. 593, 2019), especially for PTSD, thus affecting their parenting styles.

The reason stigma has such power is because parents who might or might not be struggling with mental health conditions may often look for social and familial validation of their identity and voice, instead of utilizing parenting techniques that are relevant for their children, which may vary from family to family. When stigma is present, negative attitudes are internalized by the individual (Sickel et al., p. 594, 2019), in this case, both parents and children. Therefore, it is important that parents help their children develop positive heuristics and relational schemas before they encounter situations that may trigger stigma or misunderstanding about mental health. It is crucial for parents to actively engage in discussions about mental health, ensuring their children grasp the importance of understanding and empathy. By instilling these values early on, children are better prepared to navigate societal challenges and support themselves and others in the face of stigma.

Ways to Prevent Stigma

Sickel et al. (p. 595, 2019) suggest limiting the power of stigma by encouraging primary care providers, i.e., the doctor you would usually go to for help with your routine medical check-up, to regularly screen their patients for mental health conditions, especially when signs of mental health concerns are present. This could help parents with mild to moderate mental health conditions who would not otherwise seek out a mental health professional to receive treatment that could help them and their children.

To further prevent the negative effects of mental health stigma and the underlying PTSD, we can also consider how to stop self-stigma from spreading (Corrigan & Watson, 2022). To combat stigma, the National Alliance of Mental Illness (NAMI, 2017) suggests being willing to talk openly about mental health, educating yourself and others about mental health topics, normalizing therapy by being honest about seeking treatment, and showing compassion to those dealing with a mental health condition. Each of these methods weakens stigma by normalizing discussions around mental health treatment and educating people on what mental healthcare looks like. Furthermore, these practices combined can help heal global PTSD, starting from a communal level.

Conclusion

Stigma can be a powerful force, shaping us in ways we might not even realize. In today’s world, dealing with the effects of the loneliness pandemic and the rise of global technology, taking care of our mental health is a challenge, and stigma makes it even more difficult. However, if we can educate ourselves and others on the effects of stigma and learn to be open about the importance of mental healthcare, we can help ourselves and others overcome post-traumatic stress disorder collectively.

References

Corrigan, P. W., Watson, A. C. (2002). Understanding the impact of stigma on people with mental illness. World Psychiatry, 1(1), 16-20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1489832/

Christie, H., Hamilton-Giachritsis, C., Alves-Costa, F., Tomlinson, M., & Halligan, S. L. (2019). The impact of parental posttraumatic stress disorder on parenting: A systematic review. European Journal of Psychotraumatology, 10(1), 1-13. https://doi.org/10.1080/20008198.2018.1550345

NAMI. (2017). 9 ways to fight mental health stigma. National Alliance of Mental Illness. https://www.nami.org/Blogs/NAMI-Blog/October-2017/9-Ways-to-Fight-Mental-Health-Stigma

Sickel, A. E., Seacat, J. D., Nabors, N. A. (2019). Mental health stigma: Impact on mental health treatment attitudes and physical health. Journal of Health Psychology, 24(5), 586-599. https://doi.org/10.1177/1359105316681430

van Ee, E., Kleber, R. J., & Jongmans, M. J. (2016). Relational patterns between caregivers with PTSD and their nonexposed children: A review. Trauma, Violence, & Abuse, 17(2), 186-203. https://doi.org/10.1177/1524838015584355

WHO. (2022). Mental disorders. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/mental-disorders

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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How Achievement Goal Theory Models Motivation

Introduction

When we lack motivation, tasks that should be easy feel difficult. When we are motivated, we can tackle big challenges that might otherwise be hard to complete. However, if motivation is such a strong force, it begs the question.

What Drives Motivation?

One explanation for why certain tasks come easily, and others don’t, is Achievement Goal Theory (AGT, for short). According to AGT, when we face a task, we take one of several approaches to completing it. The approach we take depends on our end goal. Goals range from learning something new to mastering a skill to being perceived in a certain way by others (Chazan et al., 2022, pp. 41-43). AGT has evolved over time, meaning there are several different models in use by researchers. While some models are more recent than others, the newer versions are not considered better, and each model is useful in different situations (Chazan et al., 2022, p. 43).

The most recent version of AGT uses a 3×2 model that maps a variety of factors that impact motivation (Chazan et al., 2022, pp. 42-43). The first axis (task, self, and other) represents the sources of our motivation. For task-based goals, we are motivated by “the demands of the task itself.” For self-based goals, we measure our progress against our previous performances. Finally, for other-based goals, we measure our performance against other people.

The second axis (approach and avoidance) represents how we try to achieve our goals. Approach-based methods mean working toward a positive result. Conversely, avoidance-based methods involve working to avoid a negative outcome (Chazan et al., 2022, pp. 41-42). Each combination of task, self, and other, with either approach or avoidance forms an achievement goal, i.e., the goal we work toward when completing tasks.

What is AGT Used For?

AGT can be used in a variety of settings to examine what motivates people’s actions. When used to study classrooms, AGT has shown that certain achievement goals have a positive impact on students’ success and emotional wellbeing, while others have negative effects (Chazan et al., 2022, pp. 43-44). Additionally, Chazan et al. (2022) have suggested that AGT may help students succeed and stay healthy (pp. 48-51). AGT is also common in the workplace, where it can help employees find success and fulfillment in their work (Van Yperen & Orehek, 2013). If a work environment does not align with someone’s achievement goals, they will struggle to feel motivated (pp. 72).

On a personal level, AGT can help us reflect on our motivations.

Considering our achievement goals can help us understand why we enjoy some tasks but avoid others. For example, if someone has a task-avoidant mindset and is not confident in their ability to complete a given task, they will not feel motivated to do so.

Using the model shown above, consider what motivates you in different settings. It is possible to have different achievement goals depending on the task at hand (Chazan et al., 2022, pp. 44-45), so consider how your goals change between the workplace and home. If you have another avoidance mindset at work, consider asking for feedback privately rather than publicly. You can also make an effort to avoid comparing your work to others’. If you are learning a new skill and realize you have a self-avoidant mindset, set goals that do not involve comparing your current progress to your past performance. This is a contrary schema at work, which previously said, “only compare yourself to who you were the day before.”

Conclusion

By understanding AGT and how achievement goals impact motivation, you can begin to examine how to change your behavior to increase your motivation. Focusing on goals that don’t involve comparison to past performance allows you to cultivate a more growth-oriented mindset, emphasizing improvement rather than self-criticism. This shift can enhance your motivation and reduce anxiety, making the learning process more enjoyable and fulfilling. The correct way forward is to set specific, achievable goals that focus on your current skills and the progress you can make in the present moment. Additionally, celebrate small wins along the way and prioritize learning and enjoyment over (self)comparison to ensure a more positive and productive experience.

References

Chazan, D. J., Pelletier, G. N., Daniels, L. M. (2022). Achievement goal theory review: An application to school psychology. Canadian Journal of School Psychology, 37(1), 40-56. https://doi.org/10.1177/08295735211058319

Van Yperen, E. W., Orehek, E. (2012). Achievement goals in the workplace: Conceptualization, prevalence, profiles, and outcomes. Journal of Economic Psychology 38(2013), 71-79. https://doi.org/10.1016/j.joep.2012.08.013

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Challenges of LGBTQIA+ Mental Healthcare

LGBTQIA+ experience of mental health and healthcare

Introduction

Every person’s experience of mental health and healthcare is different. For members of the LGBTQIA+ community, there are often challenges that heterosexual and cisgender individuals (people who identify with the sex and gender they were assigned at birth) might not face. For example, lesbian, gay, and bisexual adults are more than twice as likely as heterosexual adults to experience a mental health condition. Meanwhile, transgender individuals are almost four times as likely to experience a mental health condition compared to cisgender individuals, according to the National Alliance on Mental Illness.

Thus leading to the question, Why is the LGBTQIA+ experience of mental health often different from the experiences of heterosexual and cisgender people?

The Impact of Discrimination

First, it is important to clarify that being part of the LGBTQIA+ community is not a mental illness or disorder. LGBTQIA+ identities have a history of being misunderstood, and are still misunderstood by many people today. Nonetheless, homosexuality was removed from the Diagnostic and Statistical Manual of Mental Disorders in 1987 and from the World Health Organization’s International Classification of Diseases in 1992 (Drescher, 2015). Additionally, “gender identity disorder” was finally removed from the International Classification of Diseases in 2019 and is no longer considered a mental disorder (BBC, 2019). LGBTQIA+ stigma remains prevalent, but mental health professionals are recognizing that LGBTQIA+ identities are a normal part of society.

The cause of poor mental health within the LGBTQIA+ community is primarily the discrimination, prejudice, and harassment that many members face.

The National Alliance on Mental Illness documents examples as well as psychosocial studies of this discrimination, including stereotyping, bullying, denial of opportunities, and hate crimes in extensive detail. This treatment can result in a heightened risk of post-traumatic stress disorder and substance abuse, and an increased likelihood of suicide. LGBTQIA+ youth face even bigger challenges. An unsafe home or school environment means increased discrimination and makes it harder to access the care needed. According to the Trevor Project, which surveys American LGBTQIA+ youth, 60% of youth who wanted mental health care in 2022 could not get it (The Trevor Project, 2022).

Additionally, most health care and research are not designed to suit people of diverse backgrounds, including members of the LGBTQIA+ community. Often, they are rendered invisible by health researchers and practitioners who assume that they are heterosexual and cisgender. This lack of consideration for LGBTQIA+ identities, along with the presence of discrimination, can make finding adequate healthcare difficult for LGBTQIA+ youth and adults.

Multiple Factors Impact LGBTQIA+ Mental Health

It is important to remember that there are many different identities and experiences included under the LGBTQIA+ umbrella. Even people who use the same label may have led very different lives. Some people understand their gender or sexuality at a young age, while others take years to understand their identity. In addition, the environment a person grows up in greatly shapes their relationship to their identity. Between home and school, these environments can be accepting, dangerous, or a mix of the two.

Further, LGBTQIA+ mental health is an intersectional issue, and such individuals are also impacted by their membership in other identities. These identities include people of color, those dealing with mental health conditions, or people living with disabilities, all of whom may face discrimination within different healthcare systems. Just as heteronormative and cisnormative healthcare renders LGBTQIA+ identities invisible, LGBTQIA+ oriented care that emphasizes the similarities of all community members while ignoring their intersecting identities renders the experiences of other minority groups invisible.

To help members of the LGBTQIA+ community get the care they need, it is important to consider their unique experiences and the challenges.

In an article on heteronormativity in health research, Jane Ussher (2009) suggests that LGBTQIA+ healthcare needs its own area of research that considers their experiences and challenges (p. 562). Further, the Trevor Project found that youth who live in communities that are accepting of LGBTQIA+ people are significantly less likely to attempt suicide, while affirming school and home environments also helped significantly (The Trevor Project, 2022).

Conclusion

We have a long way to go when it comes to helping care for the mental health of LGBTQIA+ individuals. However, decreasing discrimination and increasing the availability of LGBTQIA+ oriented healthcare systems are crucial for improving mental health within the community. For anyone outside the community, it may be difficult to understand why healthcare must be adapted to meet LGBTQIA+ needs. However, despite our differences, if we work toward including each other in conversations about mental health and accepting that each individual will have different needs, we can move toward better mental healthcare for everyone.

References

BBC. (2019). Transgender no longer recognised as a ‘disorder’ by WHO. British Broadcasting Corporation. https://www.bbc.com/news/health-48448804

Drescher J. (2015). Out of DSM: Depathologizing homosexuality. Behavioral Sciences, 5(4), 565–575. https://doi.org/10.3390/bs5040565

The Trevor Project. (2022). 2022 National Survey on LGBTQ Youth Mental Health. https://www.thetrevorproject.org/survey-2022/

Ussher, J. M. (2009). Heterocentric practices in health research and health care: Implications for mental health and subjectivity of LGBTQ individuals. Feminism & Psychology 19(4), 427-568. https://doi-org/10.1177/0959353509342933

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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How Making Decisions Affects Us

Introduction

Sometimes, we are faced with so many decisions that making a choice feels exhausting. When we become irritated or tired from having to make choices, this feeling is called decision fatigue.

What Is Decision Fatigue?

Decision fatigue occurs when we face too many choices in a row, impairing our decision-making abilities (Pignatiello et al., 2020). When we experience decision fatigue, the choices we make are often impulsive, irrational, or low quality (Pignatiello et al., 2020). The types and numbers of decisions we face can vary as well. However, scholars estimate that the average adult makes 35,000 decisions a day (Pignatiello et al., 2020). Any decision can add to our fatigue, from choosing what to wear to deciding which house to buy.

What Are the Effects?

This fatigue can inhibit our decision-making and self-regulation (Vohs, 2006). For example, this impacts the decisions that doctors make on behalf of their patients. When doctors or nurses experience decision fatigue, their choices might deviate from recommended practices (Pignatiello et al., 2020). Meanwhile, patients with decision fatigue have a harder time managing their own health (Pignatiello et al. 124). For judges setting parole, a full day of decision-making may lead them to impose harsher sentences (Stewart et al., 2012).

In these cases, online therapy can provide convenient mental health support for doctors, patients, and judges, helping them better manage stress and decision fatigue in their busy schedules. In other areas of life, decision fatigue can lead us to unsafe or unhealthy choices without thinking through the consequences. You may have experienced decision fatigue when grocery shopping or deciding what to wear. When this happens, you might get tired of weighing the pros and cons of each option and decide to grab the first thing you see.

The effect of decision fatigue can be big or small. For example, a university student spoke with me about their experience of decision fatigue in everyday life. They described the experience of becoming overwhelmed while trying to find new clothes in a thrift store. Being faced with many racks of clothes and needing to decide which to look at, what to try on, and then what to buy quickly becomes tiring, and they often find themselves becoming irritable and wanting to leave without finding anything. Meanwhile, editors for a scholarly journal struggle to make decisions when they have many different articles to review. After a long day of reading manuscripts, it takes longer to decide what changes to make, or whether to reject a submission entirely (Stewart et al., 2012).

What to Do about Decision Fatigue

For important decisions, try getting a second opinion if you are struggling with decision fatigue. Alternatively, try taking a break and coming back to a decision later. In a study examining how decision fatigue affected parole sentences, it was found that taking a break restored judges’ decision-making abilities to normal levels (Stewart et al., 2012).

If you are struggling to make a decision, Joseph DeVito (2016) suggests four steps for conscientious decision-making:

  1. Identify what you want to accomplish.
  2. Identify the available options.
  3. Identify the benefits or downsides of each option.
  4. Choose the option with the most benefits and fewest disadvantages.

Conclusion

We face many choices every day, and some are impossible to avoid. However, if we remember to take a step back and make important decisions with care, we can increase our chances of avoiding the negative effects of decision fatigue.

References

DeVito, J. A. (2016). Making choices. ETC: A Review of General Semantics, 73(2), 173–179. http://www.jstor.org/stable/44857498

Pignatiello Grant, A., Martin, R. J., & Hickman, R. L. (2020). Decision fatigue: A conceptual analysis. Journal of Health Psychology, 25(1), 123–135. https://doi.org/10.1177/1359105318763510

Stewart, A. F., Ferriero, D. M., Josephson, S. A., Lowenstein, D. H., Messing, R. O., Oksenberg, J. R., Johnston, S. C., & Hauser, S. L. (2012). Fighting decision fatigue. Annals of Neurology, 71(1), A5–A15. https://doi.org/10.1002/ana.23531

Vohs, K. D. (2006). Self-regulatory resources power the reflective system: Evidence from five domains. Journal of Consumer Psychology, 16(3), 217–223. https://doi.org/10.1207/s15327663jcp1603_3

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Power of Vulnerability

Introduction

For many people, sharing how they feel with others can be a challenge. When we are struggling, it’s common to feel as though telling others will make us look bad or feel weak. Vulnerability means revealing our inner emotions to the people around us, which can feel exposing and frightening. Even though it’s hard, being vulnerable allows people to understand and empathize with us.

You might think of vulnerability as weakness. After all, being vulnerable means revealing parts of yourself that you might want to keep hidden.

However, there are benefits to revealing your thoughts and feelings to others.

The Power of Naming Emotions and Embracing Vulnerability

For example, being able to name our emotions can help us manage them. When we are feeling overwhelmed or upset, it might seem like the best way to handle our emotions is to lock them up. If we do not talk about them and try not to think about them, maybe the feelings we are struggling with will go away. However, in reality, what helps us manage our emotions is having the courage to share them. A 2012 study found that expressing what we are feeling out loud helps reduce fear and other heightened emotions in stressful situations (Kircanski et al., p. 1086, 2012). During the study, participants in exposure therapy were asked to name their emotions aloud while being exposed to a feared stimulus. The participants still felt afraid, but expressing how they felt helped limit their fear response and calm their emotions (Kircanski et al., p. 1090, 2012).

Being vulnerable is also important for maintaining and improving our relationships.

Dr. Brené Brown, a researcher and professor who studies vulnerability, shame, and empathy, explains that humans are wired for connection. Those who have the courage to be authentic are the people who can build strong connections with others. According to Dr. Brown, feelings of unworthiness prevent us from making connections with others. Embracing vulnerability is a key part of learning to feel worthy of other people’s care and of our own success.

The Factors That Shape Loneliness

All of us have experienced loneliness, and many of us have struggled with it. Especially during the height of the pandemic, many people felt a lack of connection and fulfillment, a feeling that characterized loneliness. Although everyone experiences loneliness differently, a person’s physical location, social situation, and culture all influence how and when loneliness affects them.

Academic studies of loneliness sometimes approach it from different perspectives. However, many studies focus on the factors that contribute to our risk of loneliness or shape our experience of it. For example, Dr. Kimberly Smith (2019) identifies two major risk factors that people often confuse with loneliness itself, i.e., physical isolation and psychosocial or social isolation.

Physical and Social Isolation

Physical isolation may seem like loneliness because it limits social connections, and being physically isolated does make you more likely to be lonely. However, physical isolation and loneliness are not the same thing. Someone living on their own may not feel lonely even though they aren’t in proximity to others, and someone living with others may still experience loneliness (Smith, 2019, p. 614, 2019). On the other hand, social isolation refers to a lack of contact with family, friends, or community and can occur whether or not someone is physically isolated (Smith, 2019, p. 614, 2019). Similar to physical isolation, social isolation can often be mistaken for loneliness. However, it’s important to note that both serve as significant risk factors, with loneliness tending to be the more prevalent concern.

While physical and social isolation increase our risk of loneliness, a study by Ozawa-de Silva and Parsons (2020) shows that culture plays a key role in shaping loneliness. Our culture shapes how we interact with others and our expectations for relationships, which, in turn, influences what it takes to make us feel lonely (Ozawa-de Silva & Parsons, 2020, p. 614, 2020). This means that the nature of loneliness varies across cultures and is tied to a society’s social, political, and class structures (Ozawa-de Silva & Parsons, 2020, p. 620, 2020).

The Trouble with Addressing Loneliness

Every person experiences loneliness differently. Physical isolation, social isolation, and culture all play a role in loneliness. However, the underlying causes can range from someone’s upbringing to a major life event or health issue (Smith, p.41, 2019). Since loneliness is so varied, Smith (2019, p. 41) argues that existing interventions are ineffective and we must tailor solutions to each individual in need.

Experiencing loneliness isn’t easy. Where we live, our social situation, and our culture are only some of the many factors that affect how and when we feel lonely. However, the need for connection that underlies all loneliness makes it a universal human experience (Ozawka-de Silva & Parsons, p. 614, 2020). When you are struggling with loneliness and don’t know who to reach out to, consider contacting a therapist.

Here, at WHJ Online Therapy Centre, we can equip you with tools to deal with loneliness and mental health struggles. It will take a minimum of 2 hours to get started, and the process will involve several key stages to ensure a thorough evaluation before moving forward. After that, we can expect a smooth execution that aligns with our timeline and goals.

Loneliness remains difficult to understand and hard to experience. Familiarizing yourself with some of its causes and risk factors will help you to understand your own experience better.

Conclusion

Vulnerability can be a difficult skill to practice, but it can help us connect with others and understand our emotions. It isn’t easy to open up about our feelings, both positive and negative, but learning to be vulnerable means learning to manage our emotions healthily and to improve our relationships with others. As Dr. Brené Brown says, when we let ourselves be seen and accept who we are, we can then become kinder, more connected people.

References

Brown, Brené. (2011). The power of vulnerability. YouTube, uploaded by TED, 2011. https://www.youtube.com/watch?v=iCvmsMzlF7o

Kircanski, Katharina et al. (2012). Feelings into words: Contributions of language to exposure therapy. Psychological Science, 23(10), 1086–1091. https://doi.or/10.1177/0956797612443830

Smith, K. (2019). Charting loneliness. RSA Journal, 165(1), 38-41. https://www.jstor.org/stable/26798454

Ozawa-de Silva, C., Parsons, M. (2020). Toward an anthropology of loneliness. Transcultural Psychiatry, 57(5), 613-622. https://doi.org/10.1177/1363461520961627

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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What Can We Learn from Self-Reflection?

What can we learn from self-reflection

As we move through life, we are constantly presented with opportunities to change and grow – learning how to be happier, healthier people through our experiences. This growth is not always easy, but one tool we can use to help us is:

Self-Reflection

Current research describes self-reflection as the process of intentionally focusing on our thoughts, feelings, and experiences (Demnitz-King et al., 2022; Nolen-Hoeksema & Lyubomirsky, 2008, p.400). This means taking time to ask ourselves questions about our actions and experiences, alongside taking notice of the thoughts and feelings that arise within (Yip, 2006, p.782).

The benefit of practicing self-reflection is that it can become a tool for change and self-improvement. Among other things, it allows us to understand ourselves better by helping us examine why we act in certain ways. When we practice self-reflection consistently, we can apply the observations we make about our behavior to future conflicts, improving our competence and confidence in difficult situations (Yip, 2006, p.783).

However, not all types of self-reflection are healthy. If we are not mindful of the way we self-reflect, we could end up ruminating instead. When we ruminate, we focus on the negative parts of our experiences and distress. Anyone who has been kept awake at night reliving an awkward conversation or an embarrassing moment has witnessed rumination.

“When we ruminate, we focus on our distress. Hence, self-reflect to eliminate distress instead of ruminating.”

 

At such times, we get stuck thinking about what we wish had happened instead of what we can learn going forward (Joormann et al., 2011, p.797). Often this means that we end up criticizing ourselves or feeling badly instead of learning to unpack our minds and move on. While positive self-reflection is meant to lead to growth and problem solving, rumination means being stuck thinking about the same problem without taking any action to change our circumstances. Not only does rumination keep us from solving problems effectively, people who ruminate regularly are more likely to view situations in a negative light, and it can even worsen symptoms of depression (Nolen-Hoeksema & Lyubomirsky, 2008, p.400).

Four Steps to Avoid Rumination

by Professor Kam-Shing Yip (2006, p.782).

  1. Set aside time and space for reflection. This means making space to stop, think, and analyze your past experiences when you aren’t too busy or overwhelmed.
  2. Take notice of the uncomfortable feelings that arise and ask yourself what is causing them.
  3. Practice reflecting consistently over time.
  4. Find the self-reflection method that works for you. There are many models and tools for reflection, so if you’re struggling, try a different approach.

Additionally, while self-reflection is often undertaken alone, a supportive environment encourages healthy reflection (Yip, 2006, p. 781). This means sharing your observations with people who will provide you with support and empathy, whether that is a therapist, family member, or friend. As you get more practice, self-reflection can also be used throughout your day-to-day life. Try to observe the feelings that arise when you go through the kinds of situations you have been reflecting on, and ask what steps you can take to avoid negative behaviors.

Click here if you are looking for more information and tools to help you self-reflect. The University of Edinburgh has a database with a variety of in-depth tools and models to help people with the journey of reflection.

References

Demnitz-King, H., Gonneaud, J., Klimecki, O. M., Chocat, A., Collette, F., Dautricourt, S., Jessen, F., Krolak-Salmon, P., Lutz, A., Morse, R. M., Molinuevo, J. L., Poisnel, G., Touron, E., Wirth, M., Walker, Z., Chételat, G., Marchant, N. L., & Medit-Ageing Research Group (2022). Association of self-reflection with cognition and brain health in cognitively unimpaired older adults. Neurology, 99(13), e1422–e1431. https://doi.org/10.1212/WNL.0000000000200951

Joormann, J., Levens, S. M., & Gotlib, I. H. (2011). Sticky thoughts: Depression and rumination are associated with difficulties manipulating emotional material in working memory. Psychological Science, 22(8), 979–983. http://www.jstor.org/stable/25835487

Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3(5), 400–424. http://www.jstor.org/stable/40212262

Yip, K. (2006). Self-reflection in reflective practice: A note of caution. The British Journal of Social Work, 36(5), 777–788. http://www.jstor.org/stable/23721256

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Five Love Languages

Languages of Love in Telemedicine

The Five Love Languages is a book written by Gary Chapman in 1992. Evidence based research suggests that everyone has a god-driven desire for complete and unconditional love in all relationships. Now, when you assess this within yourself, you realize what blockers are present and what might stop us from giving and/or receiving love.

You can also take a few quizzes to evaluate your languages of love.

Ask Important Questions
  1. Which blockers are naturally preventing us from releasing our happiness hormones?
  2. Where did those dopamine, serotonin, oxytocin hormones help that adrenalin release?
  3. And for those who might feel dissociated, how did my consciousness react to him/her/this/that?
  4. And hey, when did stress hormones add themselves? Do they act as a layer of protection?

There are five languages of love which could help remove some of the blockers.

1. Words of affirmation

These can be directed inwards or outwards. Practice them with awareness. It might feel like a role-play until you (alone or together) can settle in with the feeling of affirming to oneself and the other. These may look like, “We are growing everyday.”, “We love each other.”, “You make me happy.”, “You make my heart full.”, “I have time to make that decision.”, “I will not rush myself”, “The world is going to be fine and so will I.”, My insides/insecurities are coping and my mind is strong”, “I am overwhelmed at the moment but in some time I will be fine.” etc.

Add them with a few deeeeep breaths all the way to your stomach.

Try a longer sentence. For example, “I don’t understand everything, it makes me feel weak/troubled but I will try to cope and not get anxious/depressed/stressed by taking one step at a time.”

2. Quality time

Make some time for your loved ones. A lot of people can’t either because of “no time” or “no interest”. How many hours a day do you work? Make some time by making your hours 50 minutes long. This gives you 10 minutes to spare per hour. No time to make a baby or no time because too many babies? Take those self-therapy walks. Craft with your loved ones, reflect on your past together, make future plans and live in the present.

Come for a therapy session and use it as the grounds for bonding as they did in the Amazon series “Modern Love” directed by John Carney.

3. Receiving gifts

Gifts don’t have to be lavish. Majority of the people don’t care about the size of the box. It’s the thought that counts. A gift is a non-verbal gesture since a majority of people don’t know how to communicate. It is not because you can’t/don’t explain it properly but because the meaning gets lost in confusion.

Take the colour red as an example. The perception is different in  different people’s minds. In other words, what is said might not always be understood in whole.

4. Acts of service

Acts of service become central when you try to be kind to yourself and others. Ask your partner what help s/he needs or if you can mow the lawn together and set up a BBQ. You might also want to make the beds as a surprise and spend the extra time together.

Speak with your parents/partners/children about what are their preferred acts of service. What is your act of service towards yourself and within yourself – your inner god-child?

5. Physical touch

These could be a pat on the back of your son/daughter or a helping hand for a nun, maybe a hug for your mum/dad or a back massage for your husband/wife. How about that thing that you rarely do? A lot of things that we think we don’t need to talk about crawl up into our relationships.

Do the following exercise and think about the person with whom you would like to remove the blocker.

Exercises which Help
  1. Love might make some people anxious and some people __________________. Fill in the blanks.
  2. I made chocolates but s/he didn’t make ___________________. Take some time to think and then fill in.
  3. Why does it have to be ridged/abstract? Choose what suits.
  4. Words of affirmation are my love language. What’s yours? Converse.
  5. When you tell yourself, “We love each other.” while thinking about your significant other, don’t forget to confirm it by using some of the love languages.
  6. Which of the love languages do you already practice?
  7. Speak with a therapist.
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Do White Noise, Not Drugs

Do White Noise, Not Drugs

Every minute a new person drugs themselves to alter their consciousness. Drugs significantly impact our neuronal chemistry and can even be the cause of our paralysis. The most common reasons to take a drug is to alter the consciousness, destress, break the feeling of being stuck and also feel happy. What we remember to forget is how drugs affect our lungs, heart, kidneys, liver, brain and our interpersonal relationships.

Researchers found an effective alternative for drug abuse. If you or someone you know takes drugs to alter their consciousness or to feel a different feeling, suggest white noise to them. White noise has a positive effect on our brainwaves and neuronal excitability. It triggers alpha activity in our brain when combined with red light. It also helps us relax and focus on the task at hand.

Addiction of any kind can affect our work, education, relationships, lifestyle, health and sleep. Take cellphone addiction for example. You can lose yourself for hours scrolling through Facebook, responding to emails or playing games. Currently, a lot more adults are addicted to their phones than their children. The reason is quite simple. People need a distraction. Our work lives are necessary but our time management solely depends on us.

Using white noise in your daily lives, gives you a sense of distraction from the world. It has been proven effective in ADHD research. Having a mental health issue, not only affects your work but is also related to the amount of drugs we take. Here, I am talking about the legal ones for which you perhaps get a monthly prescription. Upgrading ourselves to white noise has multiple benefits.

5 Benefits of White Noise

  1. Provides an altered state of consciousness when combined with red light.
  2. Increases alertness.
  3. Facilitates new word learning in children and adults.
  4. Helps relax and calm your reactive brain.
  5. Reduces stress and anxiety.

These benefits are not just for someone with a mental health condition and can be of help to everyone; you, your children, friends, colleagues, that person you know with a cardiovascular disease or that lady down the street with diabetes.

Remember the sound of a waterfall? That’s the sound of white noise.

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What Is Therapy?

Free written therapy optimisation

Therapy is a safe and non-judgemental space to project your thoughts and feelings. It’s a set of interventions and communicative experiences to enhance your wellbeing. They are physical, mental and emotional. We explore past memories, present emotions and future objectives  over a few sessions. The process is to make you feel free and fresh. Its a results based approach. You will be able to direct your self-awareness to achieve positive impact and internal harmony.

How much information can the therapist/psychologist disclose about themselves?

It is a general code to keep the therapy one-directional. Therapists adhere to a client-centred approach to make sure the therapeutic sessions are directed towards your personal wellbeing. You can ask your therapist about their years of experience and other personal details but remember therapy is essentially about you. We aim to prioritise your wellbeing.

How does writing therapy help?

Writing about yourself stimulates parts of the brain that are not stimulated by talking. Talking helps express emotions better. You always have the backspace button with writing therapy which helps you use words that fit your situation to the best of your ability. It’s quite the same if you prefer to write with a pencil, you always have the eraser, right at the back. Language is the most essential mindfulness tool in therapy. Currently, we provide writing therapy only in English. This is mostly because your brain is positively impacted when it switches to a different language.

Expressive writing helps bring about self-awareness and mental rejuvenation. Since the left hemisphere of the brain is activated, you train your brain to to work efficiently without getting burnt-out. A relaxed and active brain helps reduce SAD symptoms (stress, anxiety & depression) and breaks creative blocks.

Hold a second. Is it the same as Written Therapy?

Both writing and written therapy are expressive therapies. However, how different therapists approach your situation at hand is slightly different.  At any point of time in your written therapy you can request a one-to-one session with your therapist. Your therapist might be trained in Gestalt, Ganzfeld, Psychotherapy, CBT, MBT, REBT, ACT or other similar mix of words.

We provide Ganzfeld Effect Therapy which is a specialisation field of Gestalt Psychology. In writing therapy, you and your therapist always communicate in writing (sometimes anonymously) or through suggestions based journal therapy.

The process is quite simple with WHJ Written Therapy Online

  1. Write about the presenting problem or conflicting thought.
    This refers to anything that is making you feel quite unbalanced in the last few days. Your therapist will personally ask you about the previous weeks, months, years and situations depending on your presenting problem. Some questions may be easy to answer and some others may require you to take some time to think. Be easy on yourself and remember this is a process.
  2. Exchange emails with your therapist.
    S/he will format your individual therapy plan along with our medical advisor. You will be given prompts to write about which will help your therapist understand you better and chart a therapy outline. You will be required to submit the Informed Consent. Through written therapy, you and your therapist will be able to keep a track of your Wellness and Health Journey intervention structure.
  3. Discuss which issue specifically requires a one-to-one virtually session.
    This will be for 30-60 minutes. Your therapist will ask you to elaborate on the specific issue. You will also practice with some self-touch and no-touch energetic healing tools and techniques. It is not necessary to schedule a virtual call with your therapist if you are not comfortable.
  4. Before ending your therapy, discuss a date with to set targets to achieve personal goals.
    The first and last written sessions are the most important since they shape your Wellness and Health Journey and also mark the time period of self-growth. You don’t want to miss the recap of your progress.

How does Written Therapy help prevent trauma?

SAD symptoms have a knack to induce trauma if not treated with therapy for a long period of time. Trauma is remembered by your body and sometimes forgotten by your brain. They can appear in other ways such as increased or decreased blood pressure, heart rate, body weight, body heat, unhealthy diet or mood swings. Do you have any of these symptoms or feel emotional blocks? If the answer is yes, you might have been exposed to trauma. Talk to your therapist about these symptoms or any other which are currently bothering you.

Your psychologist is your therapy specialist is your psychologist is your therapy specialist. Take a few extra seconds and read that again, but this time slowly.

Sometimes our family and friends can help us, sometimes they can’t. For those tricky feelings that stress, depress or make us anxious, we bring to you your Wellness and Health Journey FREE written therapy.